“Cindy” AMRAP 205 Pull Ups10 Push Ups15 Air Squats Post-WOD Strength/Skill 4 Rounds:30 Each Side Single Arm High Plank10 V-Ups or Tuck UpsRead More

Strength E3MOM 152 Deadlifts1: 80 – 85%2: 80 – 85%3: 85 – 90%4: 85 – 90%5: 85 – 90% Conditioning 5 Rounds10 Burpees Over the Dumbbell5 Right Arm Dumbbell Deadlifts5 Right Arm Dumbbell Push Press5 Left Arm Dumbbell Deadlifts5 Left Arm Dumbbell Push Press (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength EMOM 10Rx+:1: 3 – 5 Strict Toes to Bar With :03 Hold at L-Sit on Eccentric2: 25ft Each Arm Bottoms Up Kettlebell Carry Rx:1: 3 – 5 Strict Toes to Bar With :03 Tuck Hold on Eccentric2: 25ft Each Arm Bottoms Up Kettlebell Carry Fx:1: 3 – 5 Strict Toes to Bar2: 25ft Each...Read More

Don’t forget about our Handstand/HSPU Skills Clinic tomorrow at 6:45 PM! Sign up on ZenPlanner right away! Strength E3MOM 152 Back Squats1: 80 – 85%2: 80 – 85%3: 85 – 90%4: 85 – 90%5: 85 – 90% Conditioning AMRAP 102 – 4 – 6 – 8 – 10…Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Dumbbell...Read More

Handstand Push-Up/Handstand Walk Clinic this Wednesday, at 6:45 pm! Reserve your spot on Zen Planner today! Weekly OverviewEvents/ClassesMonday“8 Nights of Hanukkah” Free 7-Fit Class at 6:30 PM! Click here to register now. TuesdayBack SquatsWednesdayStrict T2BHandstand/HSPU Skills Clinic at 6:45 PM! Reserve your spot on ZenPlanner! ThursdayDeadliftsFree 7-Fit Class at 6:30 PM! Click here to register...Read More

Strength E2MOM 10Push Press1 – 4: 3@80 – 85%5: AMRAP @80 – 85% Conditioning EMOM 151 – 4: 800m Run (Fx: 600m) (Rx+: 1000m)5: AMRAP Ski CaloriesRead More

Strength E2MOM 10 Rx+:1 – 3 Strict Ring Muscle Ups (:03 Pause at chest to rings on the way up) Rx:1 – 3 Strict Ring Muscle Ups Fx:1 – 3 Strict Chest to Bar Pull Ups + 3 – 5 Strict Ring Dips Scaled:3 – 5 of Most Difficult Pull Up + 5 – 10...Read More

Strength E3MOM 152 Deadlifts1: 80 – 85%2: 80 – 85%3: 80 – 85%4: 85 – 90%5: 85 – 90% Conditioning 3 Rounds80 Double Unders (Fx: 60)12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)Read More

Happy Thanksgiving! We are so grateful for our CrossFit Route 7 Family!Today’s WOD Schedule: 8 AM Open Gym and 9 AM WOD Conditioning AMRAP 35With at Partner, Alternating Movements20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)20 Sit Ups5 Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Thanksgiving Schedule! Thursday, November 25th: 8 AM Open Gym, 9 AM WODFriday, November 26th: 9 AM and 10 AM WOD Reserve on ZenPlanner! Strength E2MOM 14Snatch Pull + High Hang Squat SnatchSets 1 – 2 @60 – 65%Sets 3 – 4 @65 – 70%Set 5 @70 – 75%Set 6 @75 – 80%Set 7 @80 –...Read More