Saturday, February 16, 2019, come out for our 2nd CrossFit Route 7 bowling night at Bowlero Centerville. Show your technique, bring a friend and lets have some fun. Family friendly. Gutter Ball burpee penalties are in effect! =============================== Overview Of the Week:Monday: Overhead SquatsTuesday: 5:00 minute Amrap x4Wednesday: Valentines Day WODThursday: Push PressFriday: Open WOD “17.3”Saturday:...Read More

Saturday, February 16, 2019, come out for our 2nd CrossFit Route 7 bowling night at Bowlero Centerville. Show your technique, bring a friend and lets have some fun. Family friendly. Gutter Ball burpee penalties are in effect! =============================== Strength:Deadlift:5 x 5 (ME) *Superset 10-15 GHD Situps, Fx: V ups Conditioning:6 Rounds:With partners alternating rounds (3 rounds...Read More

If you’re getting pain in your shoulders with over head lifts, pullups, handstands, or anything else, or you feel like the mobility isn’t there and you’re compensating elsewhere (like your back), then don’t forget to sign up for the ‘Optimizing Shoulder Performance’ workshop today, Saturday at 11:30! You’ll learn what’s going on and what to do...Read More

If you’re getting pain in your shoulders with over head lifts, pullups, handstands, or anything else, or you feel like the mobility isn’t there and you’re compensating elsewhere (like your back), then don’t forget to sign up for the ‘Optimizing Shoulder Performance’ workshop this Saturday at 11:30! You’ll learn what’s going on and what to do...Read More

‼️If you’re getting pain in your shoulders with over head lifts, pullups, handstands, or anything else, or you feel like the mobility isn’t there and you’re compensating elsewhere (like your back), then don’t forget to sign up for the ‘Optimizing Shoulder Performance’ workshop this Saturday at 11:30! 🏋️‍♀️🏋️‍♂️You’ll learn what’s going on and what to do...Read More

‼️If you’re getting pain in your shoulders with over head lifts, pullups, handstands, or anything else, or you feel like the mobility isn’t there and you’re compensating elsewhere (like your back), then don’t forget to sign up for the ‘Optimizing Shoulder Performance’ workshop this Saturday at 11:30! 🏋️‍♀️🏋️‍♂️You’ll learn what’s going on and what to do...Read More

Free Bootcamp and Yoga! Join us Wednesday, February 6th at 6:30 pm for a fun, power packed event. We will start the class off with a 20 minute Bootcamp style Workout. Then close with a 45 minutes of Vinyasa yoga with Instructor Kendra (bring your own mat or use ours). Our great community and coaches will...Read More

=============================== OverView Of The Week:Monday: 4 min Amrap x5Tuesday: Back Squat Wednesday: TnG Power CleanThursday: Push PressFriday: Open Workout 18.3Saturday”Big Clean Complex”Sunday: Deadlift =============================== 5 RoundsWork 4:00/ Rest 4:00AMRAP300m Row15 Deadlfits 135/9530 Double Unders15 Lateral Burpees over barRX+ 155/105 Athletes pick up where they left off on each work period.Read More

=============================== E2MOM 16Push Press + 2 Push Jerks (ME) Must Be Touch and Go Conditioning:Work 1:00/Rest 0:30 Until You Complete:3 Rounds10 Toes to Bar (Fx: 7 T2B) (Rx+:15 T2B)10 Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: 15 C2B)10 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20)Read More

=============================== Free Bootcamp and Yoga! Join us Wednesday, February 6th at 6:30 pm for a fun, power packed event. We will start the class off with a 20 minute Bootcamp style Workout. Then close with a 45 minutes of Vinyasa yoga with Instructor Kendra (bring your own mat or use ours). Our great community and...Read More