StrengthEvery 2:30, 5 Rounds3 Power Snatch1) 65-70% (of 1RM Squat Snatch)2-3) 70-75%4-5) 75-80%*Reset b/t reps Conditioning3 Rounds for Time:12 Toes to Bar (FX: 9 OR Hanging Leg Raises)6 50′ Shuttle Runs12 Alternating Dumbbell Snatch (50/35) (FX: 35/20)6 Bar Muscle-Ups (FX: 3 OR Chest to Bar Pull-Ups) (RX+: Ring)6 50′ Shuttle Runs12 Alternating Dumbbell Snatch (50/35)...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdaySnatchWednesdayPush PressThursdayCleanDeadline for Caps Tickets!FridayLong ConditioningSaturdayOdd Object, Partner WODSundayConditioning Intervals StrengthEvery 3:00, 5 SetsFront Squat1-3) 8 @50, 55, 60%4-5) 6 @65, 70% Superset Accessory (3+ out of 5)15/15 Banded Lateral External Rotation w/ Rig Conditioning4 Rounds for Time:15 Calorie Row (FX: 10)15 Line Facing Burpees (FX: 10)*10:00 Cap*RX+: 5 RoundsRead More

ConditioningAMRAP 156 Strict Pull-Ups (BW / Red Band) (FX: Kipping) (RX+: 10lbs / Strict)6 50′ Shuttle Runs9 Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit)18 Bodyweight Walking Lunges*RX/RX+ Min: 5 Rounds Skies Out, Bi’s/Tri’s OutEvery 1:30, 3 Rounds1) 10 Double Dumbbell Bicep Curls2) 20 Banded Tricep Pulldown3) 30 Underhand Banded PullapartsRead More

Seventh Heaven, today! 7:15 AMDeadline to order your Shaker Bottle is TOMORROW (Sunday!) CLICK HERE TO ORDER! Squad WOD3 Rounds of 9:00 on, 3:00 off – w/ Partner, Alternate RoundsAMRAP 9P1) 15 Burpees (FX: 10)P2) AMRAP Calorie Row AMRAP 9P1) 30 Wall Balls (20/14) (FX: 20)P2) AMRAP Calorie Bike AMRAP 9P1) 60 Double Unders (FX:...Read More

StrengthEvery 2:00, 3 Rounds1) 16 Goblet Box Step Ups (24/20)2) 4 Sandbag Over the Shoulder + 100′ Sandbag Bear Hug Carry3) 20/20 Banded Wrist Flexion w/ Rig ConditioningAMRAP 84-8-12-16, etc.Box Jumps (24/20)Sit-UpsHang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)*RX/RX+ Min: Complete Round of 16Read More

StrengthEvery 1:30, 3 Rounds1) 100′ Double Dumbbell Overhead Carry2) 10/10 Single Dumbbell Row w/ Pause at Top3) :30/:30 Side Plank Conditioning4 Rounds for Time:16/12 Calorie Row16 Lateral Burpees Over Bar8 Shoulder to Overhead (145/100) (FX: 105/75) (RX+: 165/115)*14:00 CapRead More

Join us for our Pelvic Floor Workshop THIS SATURDAY, March 22nd! CLICK HERE TO REGISTER! (DISCOUNT CODE: CFRT7) HAVE YOU PRE-ORDERED YOUR NEW ICE SHAKER BOTTLE?! $36!CLICK HERE TO ORDER YOURS! Conditioning3 Rounds for Time:800m Run20 Chest to Bar Pull-Ups (FX: Pull-Ups)10 Squat Clean (185/125) (FX: 135/95) (RX+: 225/155)*30:00 Cap Cooldown2:00 Saddle Pose2:00 Frog PoseRead More

We are looking for event sponsors for our May 3rd Sadie Hawkins Competition! If you would like to promote your business and also support Route 7 Nation, please talk to, or email Coach Anastasia at [email protected] for more details/information! StrengthEvery 3:00, 3 Sets12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat) +25 Tibialis Raises...Read More

Join us for our Pelvic Floor Workshop THIS SATURDAY, March 22nd! CLICK HERE TO REGISTER! (DISCOUNT CODE: CFRT7) PRE-ORDER FOR NEW ICE SHAKER BOTTLES! $36!CLICK HERE TO ORDER YOURS! Weekly OverviewEvents/ClassesMondaySnatchTuesdayLunge, Conditioning IntervalsWednesdayLong Conditioning(Run, Pull-Up, Clean)ThursdayOverhead Stability, CoreFridayStep Ups, SandbagsSaturdaySquad WODSundayStrict Gymnastics,“Skies Out, Bi’s/Tri’s Out” StrengthEvery 3:00, 5 Sets3-Position Squat Snatch (↑, start from 50-60%...Read More

StrengthEvery 1:30, 3 Rounds1) 10 Incline Seal Row2) 10 Row Erg Pike/Tuck-Ups3) 1:00 Plank / 20 Deadbugs / 20 Hollow Rocks ConditioningAMRAP 15500/400m Row2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)400m Run2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)*RX/RX+ Min: 2 Rounds + RowRead More