StrengthEvery 2:00, 9 SetsSquat Clean1-4) 2 @ 60, 65, 70, 75%5-9) 1 @ (↑)*Reset b/t reps ConditioningAMRAP 816 Burpees Over Bar4 Hang Squat Cleans4 Power Cleans4 Front Squats*(135/95) (FX: 95/65) (RX+: 155/105, Unbroken)*RX/RX+ Min: 3 roundsRead More

Weekly OverviewEvents/ClassesMondayPush PressTuesdayClean WednesdayUnilateral Lower Body, Core5:45pm Bar Muscle-UpSkills ClinicThursdayLong AMRAPFridayBench PressSaturdaySquad WODSundayConditioning Intervals StrengthEvery 2:00, 6 Sets3 Push Press1-3) 60-65% of 1RM CJ4-6) 65-70%*Reset b/t reps Conditioning3 Rounds for Time:250/200m Row (FX: 200/150m)20 Toes to Bar (FX: 15)20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)*14:00 CapRead More

Get flexy at Power Yoga with Sarah this morning at 8 AM! StrengthEvery 2:00, 3 Rounds1) 12-15 Dumbbell Bench Press2) 12-15 Inverted Row3) 5+5+5 Prone IYTs ConditioningAMRAP 10100m Run20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)100m Run20 Hand Release Push-Ups (FX: Push-Ups)Read More

Seventh Heaven TODAY! 7:15 – 9 AMSquad WOD: 9 & 10 AM Squad WODFor Time w/ Partner – Split Any Way1000/800m Ski (FX: 800/600m) (4:00 Cap)into…5 Rounds of500/400m Row (FX: 400/300m)20 Pull-Ups (FX: 15)20 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)*30:00 CapRead More

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers! TWO WEEKS left to get your tickets to the Nats Game! Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th Friends and family welcome! StrengthEvery 3:00, 4 Sets8 Deadlifts1-2) 60-65%3-4) 65-70% Superset Accessory (3+ out of 4 sets):20-:30 Pec Stretch...Read More

StrengthEvery 1:30, 4 Rounds1) 10 Banded/Strict Ring Dips2) 10/10 Single Dumbbell Row3) :30/:30 Side Plank ConditioningEMOM 121) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)2) AMRAP Burpees to 12″ Target (FX: 6″)3) Rest4) Rest*RX/RX+ Min: 30 RepsRead More

Work on your mobility and core strength at Core-Flex tonight at 5:45 PM! StrengthEvery 2:30, 6 Sets1-3) 2 High Hang Squat Clean + 1 Split Jerk (70-75%)4-6) 2 Hang Squat Clean + 1 Split Jerk (75-80%)*Hold onto bar b/t reps ConditioningFor Time:40 Shoulder to Overhead30 Hang Power Clean20 Front Rack Lunges10 EKO Complex*(RX: 115/80) (FX:...Read More

ConditioningEvery 2:00, 2 Rounds1) 32/24 Calorie Row (FX: 24/18) (RX+: 36/27)2) 28/21 Calorie Bike (FX: 21/16) (RX+: 32/24)3) 24/18 Calorie Ski (FX: 18/14) (RX+: 28/21)4-5)AMRAP50 Double Unders + 4 Bar Muscle-Ups*FX: 35 Double Unders, 2 Bar OR 6 Chest to Bar Pull-Ups*RX+: 6 Bar OR 4 Ring Muscle-Ups 6) Rest*RX/RX+ Min: 5 rounds Optional Accessory2-3...Read More

Weekly OverviewEvents/ClassesMonday5RM Back SquatTuesdayLong Conditioning Intervals WednesdayClean and Jerk5:45pm Core FlexThursdayGymnastics Press,Bodybuilding PullFridayDeadliftSaturdaySquad WODSundayStrict Gymnastics8am Power Yoga StrengthIn 15:00Establish 5RM Back SquatFX:Every 3:00, 5 Sets5 Back Squats1-2) 65-70%3-5) 70-75%Superset Accessory (3+ out of 5 sets):30/:30 Weighted Ankle Mobilization ConditioningAMRAP 824 Wall Balls (20/14) (FX: 20) (RX+: Unbroken)8 Power Cleans (185/125) (FX: 135/95) (RX+: 205/145)*RX/RX+ Min: 3...Read More

Join us for Power Yoga at 8 AM! StrengthEvery 1:30, 3 Rounds1) 10 Banded Strict Chest to Bar Chin-Up2) 10 Underhand Bent Over Row3) 20 Underhand Banded Pullaparts Conditioning2 Rounds for Time:400m Run (FX: 300m)20 Burpee Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)*12:00 CapRead More