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

EMOM 321) Calorie Ski2) Box Step Ups (24/20)3) Sit-Ups4) Rest5) Calorie Bike6) 50′ Shuttle Run7) Burpee to 6″ Target8) Rest*Score: Total Reps/CaloriesRead More

CrossFit Open 25.3For Time:5 Wall Walks 50 Calorie Row5 Wall Walks25 Deadlifts (225/155)5 Wall Walks25 Cleans (135/85)5 Wall Walks25 Snatches (95/65)5 Wall Walks50 Calorie Row*20:00 Cap*Scaled: Scaled Wall Walks, Deadlift (135/85), Clean (95/65), Snatch (65/45)Read More

Conditioning10 Rounds for Time:250/200m Row200m Run30 Double Unders OR Crossover Single Unders (FX: Single Unders)*30:00 Cap*RX+: 12 Rounds Cooldown1:00 on, :10 off1) Saddle Pose2) Downdog to Seal Pose3-4) Calf Stretch w/ Rig (1:00 each side)5) Deep Squat Hold w/ RigRead More

StrengthEvery 2:00, 6 Sets1-3) 3 Back Squat (70, 75, 80%)4-6) 6 Tempo Back Squat (3s down) (50, 55, 60%) Conditioning3 Rounds of 1:00 on, :10 off1) Descending Calorie Bike2) Descending Wall Balls (20/14)3) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)4) Rest*Score: Total Bar Muscle-Ups*RX/RX+ Min: 15 RepsRX:Calories: (24/18) (20/15) (16/12)Wall Balls:...Read More