StrengthEvery 2:30, 6 SetsHang Power Snatch1-3) 3 @60-65%4-6) 2 @65-70%*Hold onto bar b/t reps ConditioningAMRAP 1220 Single Dumbbell Hang Snatch20 Box Jumps (24/20)20 Single Dumbbell Overhead Walking Lunge20 Sit-Ups*Weights: (50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdaySnatchWednesday“The Chief” Benchmark WODThursdayLong ConditioningFridayLower Body Hinge, LungeSaturdaySquad WODSundayGymnastics Push/Pull StrengthEvery 3:30, 4 SetsFront Squats1-2) 6 @75%3) 4 @80%4) 4 @85% Superset Accessory (2+ out of 4)10 Prone PVC Press*Hold onto bar b/t reps ConditioningFor Time:800m Run16 Bar Muscle-Ups (FX: 8 OR Chest to Bar Pull-Ups) (RX+: 20 OR Ring)400m Run8 Bar Muscle-Ups...Read More

StrengthEMOM 81) 10 Dumbbell Press2) 4-6 Strict Pull-Ups (FX: 8 Seated Barbell Pull-Ups) (RX+: Weighted) Conditioning3 Rounds of 1:00 on, :10 off1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)4) AMRAP Burpee Pull-Ups (FX: Burpee Jumping Pull-Ups)5) Rest*RX/RX+ Min: 25 Burpee Pull-UpsRead More

Today is our Sadie Hawkins Competition! Come cheer on our athletes and support Route 7 Nation! We will have food and multiple pop-up shops for you to buy CrossFit gear! First heat kicks off at 8 AM and we will finish around 4 PM!Read More

No 6:30 PM Class or Open WOD today – we are getting ready for Sadie Hawkins tomorrow! Conditioning3 Rounds for Time:500/400m Row (FX: 400/300m)30 Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)600m Run (FX: 400m)30 Wall Balls (20/14) (FX: 14/10)*32:00 Cap Cooldown1:00/1:00 Pigeon Pose1:00 Downdog to Seal Pose1:00 Straddle PoseRead More

StrengthEvery 2:30, 6 Sets4 Push Press1-2) 60-65% of 1RM CJ3-4) 65-70%5-6) 70-75%*Reset b/t reps ConditioningAMRAP 124 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Ups)8 Curtis Ps (115/80) (FX: 75/55)12 Lateral Burpees Over Bar*Curtis P = 1 (Power) Clean + 2 Front Rack Lunges + 1 Push Press*RX/RX+ Min: 2+4Read More

StrengthEvery 3:30, 4 Sets6 Front Squats1) 70%2-3) 75%4) 80% Superset Accessory (2+ out of 4)15/15 Banded Lateral External Rotation Conditioning4 Rounds for Time:200m Run15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)15 Box Jump Overs (24/20)*13:00 CapRead More

Conditioning3 Rounds of 1:15 on, :15 off1) 20/15 Calorie Row (FX: 15/12) (RX+: 25/20)2) 15 Pull-Ups (FX: 10 OR Banded Strict from Rig) (RX+: 20)3) 60 Double Unders (FX: 45 OR Single Unders) (RX+: 80)4) 15 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 20)5) AMRAP Calorie Ski6) Rest*Score: Total Calories Ski*RX/RX+ Min: 45/36 Calories (Avg...Read More

Weekly OverviewEvents/ClassesMondayCleanTuesdayConditioning IntervalsWednesdayFront SquatThursdayPush PressFridayLong Conditioning6:30 PM Class/Open WOD CancelledSaturdaySadie Hawkins(Gym Closed)SundayUpper Body Push/Pull,Conditioning Intervals StrengthEvery 2:30, 6 Sets1 Power Clean + 1 2″ Low Hang Power Clean1) 65% of 1RM CJ2-3) 70%4-5) 75%6) 80%*Hold onto bar b/t reps ConditioningFor Time:1200m Run9 Cleans (205/145) (FX: 165/115) (RX+: 245/165)*12:00 CapRead More

StrengthEvery 3:00, 4 Sets6 Tempo Back Squats w/ Banded Hip Abduction (50, 55, 60, 65%) + 25 Banded Pullaparts*Tempo – 3s down ConditioningFor Time:500/400m Row20 Wall Balls (20/14) (FX: 14/10)20 Toes to Bar (FX: 15 OR Hanging Leg Raises)500/400m Row20 Wall Balls (20/14) (FX: 14/10)40 Sit-Ups500/400m Row20 Wall Balls (20/14) (FX: 14/10)20 Toes to Bar...Read More