HAPPY HALLOWEEN! WORK OUT IN A COSTUME for RX+! Weekly OverviewEvents/ClassesMondayHALLO-WODTuesday1RM/3RM Back Squat4:15pm-6:30pm Cohen Health and Performance Free EvaluationsWednesday“Coach Elizabeth”Thursday3RM Bench PressFriday1RM/3RM DeadliftSaturdaySquad WODSundayHip Thrusts/Pistol Squat Development HALLO-WODAMRAP 31 w/ Partner – Split Reps Any Way10 Bar Muscle-Ups (FX: 6 BMU OR Chest to Bar Pull-Ups)31 Sit Ups31 Calorie Row 10 Wall Walks (FX: 6)31...Read More

StrengthEvery 2:00, 6 Sets3-Level High Hang Snatch (↑)*Catch at Power Snatch depth, Parallel, then Squat Snatch ConditioningAMRAP 1220 Air Squats50 Double Unders (FX: 35)10 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)10 Hang Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)Read More

Seventh Heaven, Competition Class: 7:15 – 8:45 AMSquad WOD: 9 and 10 AMOlympic Lifting Class: 11 – 12:30 PM For Time w/ Partner (split reps however you want!): 30 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95) 30 Clean and Jerks (135/95) (FX: 115/80) (RX+: 165/115) 30 Clean and Jerks (165/115) (FX: 135/95) (RX+: 185/125)...Read More

StrengthEvery 3:00, 5 Sets4 Bench Press (↑, start around 70%)12/12 Single Dumbbell Row Conditioning4 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)12 Back Rack Lunge (115/80) (FX: 95/65) (RX+: 135/95)16 Hand Release Push-Ups (FX: Push-Ups)*14:00 CapRead More

Photo by Anthony Ledesma StrengthIn 25:00:Establish 1RM DeadliftFX:Establish 3RM Deadlift ConditioningAMRAP 848 Double Unders (FX: 30)12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: Unbroken 32/24)12 Toes to Bar (FX: 8) (RX+: Unbroken)Read More

StrengthIn 15:00Establish 3RM Strict Press ConditioningEvery 4:00, 3 Rounds400m Run (FX: 300m)10 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)*Score is slowest roundRead More

Shoulder Mobility Class at 5:45 PM! Sign up on ZenPlanner to reserve your spot! StrengthEvery 2:00, 6 Sets1 High Hang Clean to Parallel Catch + 1 Hang Clean to Parallel Catch (↑)*Hold onto bar between reps ConditioningEMOM 151) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)2) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)3) AMRAP Power Clean...Read More

LAST CHANCE TO ORDER YOUR FALL 2022 HOODIE!Nike Club Fleece Sleeve Swoosh Full-Zip Hoodies Plain Back: $80Vertical/Horizontal Logo on Back: $85Venmo to @crossfitroute7 with SIZE and STYLEGet your order in before midnight! Weekly OverviewEvents/ClassesMonday1RM/3RM Back SquatHandstand Push-Up Skills Clinic at 5:45 PMTuesdayCleanShoulder Mobility Class at 5:45 PMWednesday3RM Strict PressThursday1RM/3RM DeadliftFridayPush/Pull Bodybuilding DaySaturdaySquad WODSundaySnatch StrengthIn 25:00:Establish...Read More

StrengthEvery 2:00, 8 Sets1-3) 1 Push Press + 1 Split Jerk w/ 5s Pause in Split (↑)4-8) 1 Push Press + 1 Split Jerk (↑) ConditioningAMRAP 1010 Push Press (95/65) (FX: 75/55) (RX+: 115/80)10 Pull-Ups (RX+: 15)20 Sit UpsRead More

SQUAD WOD With a partner, split reps however you want! AMRAP 12 8 Burpees Box Jump Overs (24/20) 4 Snatches (155/105) (FX: 135/95) 20 Wall Balls (20/14) 200m Team Run Rest 4:00 AMRAP 12 8 Burpees Box Jump Overs (24/20) 4 Sandbag/Slamball Toss 20 Calorie Bike 200m Team RunRead More