Build up your core strength by doing Ab Attack with Coach Mariah! Class is at 5:45 PM today – sign up on ZenPlanner! Strength Every 3:00, 5 SetsRX: 1 Pause Back Squat + 3 Back Squats (70-75%)FX: 5 Back Squats (Sets 1-3: 65-70%; Sets 4-5: 70-75%) Superset Accessory: Sets 1-3: 20 Underhand Banded Pull-ApartsSets 4-5:...Read More

Strength Every 2:00, 3 Rounds1) 10 Hip Thrusts (↑) (FX: Glute Bridge w/ 3s Hold at Top)2) 10-15/10-15 Banded Clamshells3) 10-15 Ring Rows (RX+: Feet Elevated) Conditioning AMRAP 815 Situps (RX+: Weighted (15/10))9 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)1 Bar Muscle-Ups (FX: 3 Chest to Bar Pull-Ups) (RX+: 3)Read More

Want a CFR7 Hat? Order yours by September 1st! Pay $35 by Venmo (@crossfitroute7) to order! Weekly OverviewEvents/ClassesMondayClean and JerkTuesdayHip ThrustWednesdayBack SquatAb Attack at 5:45 PM!ThursdayStrict Chin-Up/Strict PressFridayDeadliftSaturdaySquad WODComp WODSundayBack Rack Lunge Strength Every 2:00, 8 Sets1-2) 1 Power Clean w/ Pause at Knee + 1 Front Squat + 1 Split Jerk (65-70%)3-4) 1 Power...Read More

Conditioning AMRAP 30500/400m Row (FX: 400/300m)2 Rope Climbs (FX: 1) (RX+: 3)75 Double Unders (FX: 50)10 Hand Release Push-Ups (FX: Push-Ups) (RX+: 15)Read More

SQUAD-WOD With a Partner:AMRAP 12 100/80 Calorie Ski (FX: 80/60) 40 Thrusters (135/95) (FX: 115/80) (RX+: 155/105) Then… Max Calorie Row Rest 4 Min AMRAP 12 100/80 Calorie Bike (FX: 80/60) 40 Shoulder to Overhead (135/95) (FX: 115/80) (RX+: 155/105) Then… Max Calorie Row *Every 2:00, including 0:00, 4 synchro burpees (FX: 4 Burpees) *Partition...Read More

Strength Every 3:00, 4 Sets2 Deadstop Deadlifts + 4 Deadlifts8 Banded Strict Ring Dips (FX: Bench Dips) (RX+: Strict) 1-2) 65-70%3-4) 70-75% Conditioning AMRAP 812 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)8 Single Dumbbell Power Clean (50/35) (FX: 35/20) (RX+: 70/50)2 Bar Muscle-Ups (FX: 4 Chest to Bar Pull-Ups) (RX+: 4)Read More

Strength Every 2:00, 8 Sets1-4) 1 Power Snatch w/ Pause at Knee + 1 High Hang Power Snatch + 1 Overhead Squat (↑)5-8) 1 Power Snatch + 1 High Hang Squat Snatch (↑)*Start around 55-60% of 1RM Snatch*Hold onto barbell between reps Conditioning 3 Rounds of 3:00 on/1:00 off 200m Run then…. AMRAP in remaining...Read More

Strength Every 1:30, 3 Rounds1) 6-8 Strict Pull-Ups (FX: Banded) (RX+: Weighted)2) 12-15/12-15 Banded Lateral External Rotations straight into… Every 1:30, 3 Rounds1) 12-15 Supinated Ring Rows2) 10 Prone PVC Press Conditioning AMRAP 10250/200m Row (FX: 200/150) (RX+: 300/250)15 Box Jump Overs (24/20) (RX+: 27/22)20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)Read More

Thoracic Spine Mobility Class tonight at 5:45 PM! Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Clean + 2 Power Clean (65-70%)3-4) 3 Power Clean (70-75%)5-8) 2 Power Clean (75-80%) Conditioning EMOM 121) 18/13 Calorie Ski (FX: 15/10) (RX+: 20/15)2) 12 Bar Facing Burpees (FX: 8)3) 18/13 Calorie Bike (FX: 15/10) (RX+: 20/15)4) AMRAP...Read More

Weekly OverviewEvents/ClassesMondayBack SquatRing Muscle-Up Skills Clinic at 5:45pmTuesdayPower CleanThoracic Spine Mobility Class at 5:45pmWednesdayFunctional BodybuildingThursdayPower Snatch/High Hang SnatchFridayDeadliftSaturdaySquad WODOlympic Weightlifting ClassSundayLong Conditioning Strength Every 3:00, 4 Sets2 Pause Back Squats + 4 Back Squats8/8 Side Lying Shoulder Flexion 1-2) 65-70%3-4) 70-75% Conditioning 4 Rounds for Time:64 Double Unders (FX: 48)16 Toes to Bar (FX: 12)16...Read More