Strength E2MOM 10Push Jerk1 – 4: 3 @80 – 85%5: AMRAP @80 – 85% Conditioning EMOM 151: 20/15 Cal Ski (Fx: 15/10)2: 20/15 Cal Bike (Fx: 15/10)3: 20/15 Cal Row (Fx: 15/10)4: 1 Hang Squat Clean (ME)5: Rest Score is heaviest hang squat clean.Read More

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. “JT” 21 – 15 – 9Handstand Push UpsRing DipsPush Ups Post-WOD Strength/Skill E2MOM 1010 Back Rack Lunges (↑)Read More

Strength E2MOM 62 Snatch Deadlifts + Tall Snatches (↑)Directly IntoE2MOM 62 Snatch Deadlifts + High Hang Squat Snatches (↑)Directly IntoE2MOM 61 Squat Snatches (↑) Conditioning AMRAP 720 Deadlifts (155/105) (Fx: 115/80) (Rx+: 185/125)5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)50 Double Unders (Fx: 35)Read More

Weekly OverviewEvents/ClassesMondayFront SquatFree 7-Fit Class at 6:30 PM! Click here to register now. TuesdaySquat SnatchWednesdayJTThursdayPush JerkFree 7-Fit Class at 6:30 PM! Click here to register now. FridayLong ConditioningSaturdayClosed! Merry Christmas!SundayHSPU/Pullups Strength E2MOM 62 Tempo Front Squats (33×3) (↑)Directly IntoE2MOM 62 Front Squats (↑) Conditioning 20 – 15 – 10 – 15 – 20Wall Balls (20/14)...Read More

Strength E2MOM 10Push Jerk1 – 4: 3 @75 – 80%5: AMRAP @75 – 80% Conditioning 4 Rounds400m Run10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/140)Read More

Strength Rx+:Max Unbroken Strict Ring Muscle Ups Rx:Max Unbroken Strict Chest to Bar Pull UpsRest :30Max Unbroken Push Ups Fx:Max Unbroken Strict Pull UpsRest :30Max Unbroken Push Ups Scaled:Max Unbroken Ring RowsRest :30Max Unbroken Knee Assisted Push Ups Conditioning With a PartnerAMRAP 4Alternating full rounds10/7 Calorie Row (Fx: 7/5)5 Each Arm Dumbbell Thrusters (50/35) (Fx:...Read More

Celebrate the holidays with your Route 7 Family! We are hosting our First Annual White Elephant Party tonight at 7 PM! Strength 25:00 to Establish:2RM Deadlift Conditioning AMRAP 816 Alternating Pistols (Fx: Reverse Goblet Lunges (50/35)) (Rx+ Goblet Pistols (35/20))24 Toes to Bar (Fx: 16)Read More

Strength 5 Rounds20 Banded Biceps Curls20 Banded Triceps Pull-Downs10 Pendlay Rows10 Bench Presses Conditioning Benchmark Tests: Max Unbroken Double Unders Bike Time Trial:50 CaloriesRead More

“12 Days of Christmas” For time:1 Clean and Jerk (155/105)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/105)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull Ups11 Shoulder to Overhead (155/105)12 Rope Climbs Fx:For time:1 Clean and Jerk (135/95)2 Chest 2 Bar Pull-ups3...Read More

Strength E2MOM 62 Clean Deadlifts + Tall Clean (↑)Directly IntoE2MOM 62 Clean Deadlifts + High Hang Squat Clean (↑)Directly IntoE2MOM 61 Squat Clean (↑) Conditioning AMRAP 7100m Run to Start Each Round2 – 4 – 6 – 8 – 10…Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More