Strength: E3MOM 15Deadlifts1: 10 @50-55%2: 9 @55-60%3: 8 @60-65%4: 7 @65-70%5: 6 @70-75% Conditioning: EMOM 151: 20/15 Calorie Assault Bike (Fx: 15/12)2: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)3: 20/15 Calorie Ski Erg (Fx: 15/12)4: Max Reps Burpee Box Jump Overs5: RestRead More

SCHEDULEOpen Gym (9:00 – 10:00 am) only. WODs at 10:00 am and 4:30 pm only. Strength: E3MOM 1510 Bench PressSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 65 – 70%Set 4: 65 – 70%Set 5: 70 – 75% Conditioning: E2MOM 181: 10 Farmer’s Carry Lunges + 10 Farmer’s Carry Box Step Ups (AHAP)2:...Read More

SCHEDULEOpen Gym (8:00 – 9:00 am) and WOD at 9:00 am only. Conditioning: With a Partner, One Partner Working at a TimeAMRAP 3550 Alternating Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)50 Box Jumps (30/24) (Fx: 24/20)50 Burpees1000m RowRead More

SCHEDULE7:30 PM WOD is cancelled. Strength: E3MOM 15Back Squats1: 10 @50-55%2: 9 @55-60%3: 8 @60-65%4: 7 @65-70%5: 6 @70-75% Conditioning: AMRAP 815 Hand Release Push-ups20 Air Squats25 ft. Handstand Walk (Fx: 50 ft Bear Crawl)Read More

6:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer! Conditioning: E2MOM 421: 10 Each Arm Single Arm Ring Row2: 10-15 GHD Sit Ups (Weighted if Possible) (Fx: Weighted Sit-ups)3: 1:00 Each Arm Single Arm Ski Erg for Max...Read More

WODsEventsMonday Partner WOD Tuesday Long Strength EMOM Free Beginner CrossFit Class (6:45 pm)Wednesday Back Squats 7:30 pm WOD cancelled.Thursday Holiday Partner WOD Open Gym (8:00 – 9:00 am)WOD (9:00 am)Friday Bench Press Open Gym (9:00 – 10:00 am)WOD (10:00 am and 4:30 pm)Saturday Deadlifts Sunday Push Press Conditioning: With a Partner, One Partner Working at...Read More

Strength: E3MOM 1510 Bench Press (Max Effort) Conditioning: 15 – 10 – 5Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)1 Legless Rope Climb + 1 Rope Climb Between Sets (Fx: 2 Rope Climbs)Read More

10:00 AMCrossFit Kids! Conditioning: E2MOM 361: 25/20 Calorie Row (Fx: 20/25)2: 150 Double Unders (Fx: 100 DUs)3: 200m Run4: 20/15 Calorie Ski Erg (Fx: 15/20)5: Max Calorie Assault Bike6: RestRead More

Strength: E3MOM 125 Touch-and-Go Power Clean and Jerks (Max Effort) Conditioning: AMRAP 1230 Box Jumps (24/20)20 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Kettlebell Goblet Squats (32/24) (Fx: 24/16)Read More

Strength: 30 – 20 – 10Burpees20 Dumbbell Snatches (50/35) (Fx: 35/20) Time Cap: 13:00 Conditioning: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Strict Pull-ups (Rx+: Chest-to-Bar Pull-ups)Strict Ring DipsRead More