Conditioning: E2MOM 401: 10 Each Arm Seated Single Arm Arnold Press (A)2: 10 Each Side Kettlebell Front Rack Cossack Squats (A)3: 1 Each Side Turkish Get-Ups (↑)4: 20 Steps Each Arm Kettlebell Front Rack Lunge5: 200m JogRead 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! Strength: E3MOM 1510 Overhead Squats (Max Effort) Conditioning: 3 Rounds10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)20 Deadlifts (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

5:30 – 7:15 PMInjury Screenings with Dr. Stacy Snow. WODsEventsMondayUpper Body Accessory + RowingInjury Screening with Dr. Stacy Snow (5:30 – 7:15 pm)TuesdayOverhead SquatsFree Beginner CrossFit Class (6:45 pm)WednesdayLong Strength EMOMThursdayDumbbell SnatchesFridayPower Clean & JerksSaturdayLong Aerobic EMOMCrossFit Kids (10:00 am)SundayBench Press Strength: 3 Rounds40 Banded Biceps Curls40 Banded Triceps Extensions20 Each Arm Dumbbell Strict Press20...Read More

Conditioning: E3MOM 361: Max Calorie Ski Erg2: AMRAP – 5 Hang Power Clean (135/95) (Fx: 95/65) (Rx+: 165/115) – 10 Box Jump Overs3: AMRAP – 5 Double Dumbbell Snatches (50/35) (Fx: 35/20) – 5 Double Dumbbell Push Press (50/35) (Fx: 35/20)4: RestRead More

–ATTENTION: Parking will be limited today due to Tyson’s Playground hosting an Olympic Weightlifting and powerlifting meet all day. -You may park at a angle for today like shown in the picture below. Instead of backing in just pull in forward! Strength: E3MOM 155 High Hang Squat SnatchesSet 1: 55 – 60% Set 2: 60 – 65%...Read More

Conditioning: Burpee Test:50 Burpees for Time Time Cap: 5 minutes. Strength: E2MOM 301: 16 Single Kettlebell Front Rack Bulgarian Split Squats (8R/8L)2: 8 Strict Ring Dips (Weighted if possible)3: 8 Strict Pull Ups (Weighted if possible)4: 8 Each Direction Bent Over Dumbell Raises (Front, Side, and Back)5: 10-15 Weighted GHD Sit Ups (Fx: Weighted Sit...Read More

Conditioning: E2MOM 40Min 1: Partner 1Min 2: Partner 2 1: Calorie Row2: Box Jumps (30/24) (Fx: 24/20)3: Calorie Assault Bike4: 200m RunRead More

Conditioning: “Karen”150 Wall Balls (20/14) Time Cap: 15 minutes. Strength: E3MOM 1510 Bench PressSet 1: 55 – 60%Set 2: 60 – 65%Set 3: 65 – 70%Set 4: 65 – 70%Set 5: 70 – 75%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! Strength: E3MOM 1510 Romanian Deadlifts (↑) Conditioning: AMRAP 78 Chest-to-Bar Pull-ups (Fx: Pull-ups)16 Russian Kettlebell Swings (32/24) (Fx: 24/16)Read More

REMINDERLast chance for CFR7 hoodies! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is TODAY at noon. WODsEventsMondayCore StabilityTuesdayRomanian DeadliftsFree Beginner CrossFit Class (6:45 pm)Wednesday“Karen”ThursdayPartner EMOMFridayBurpee TestSaturdayHang Squat SnatchesSundayLong EMOM Strength: E2MOM 241: 10 Pallof Press Each Side (2 sec. out/2 sec. in)2: 10 Each Leg Deficit Reverse Farmer’s...Read More