Strength: 4 Rounds 3 Skin-the-Cats 4 Wall walks 5 Strict Toes-to-Bar 6 Hip Touches Hanging From Pull-up bar Time Cap 15:00 Conditioning: 30 – 20 – 10Dumbbell Suitcase Box Step-ups (50/35) (Fx: 35/20) (24/20)60 – 40 – 20Abmat Sit-upsRead More

5:45 PMFree Bar Muscle-up Clinic! DETAILS >> Strength: E3MOM 123 Hang Power Snatches (Max Effort) Conditioning: 3 Rounds20 Chest-to-Bar Pull-ups (Fx: Pull-ups)20 Box Jumps (24/20)20 Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)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 125 Strict Press (Max Effort) Conditioning: AMRAP 20With a Partner, Alternating Rounds3 Power Clean and Jerks (185/125) (Fx: 135/95) (Rx+: 225/155)300/250m RowRead More

Programming NoteSaturday and Sunday WODs will be determined based on the release of Open Workout 20.3. WODsEventsMondayBack SquatTuesdayStrict PressFree Beginner CrossFit Class (6:45 pm)WednesdayHang Power SnatchBar Muscle-up Clinic (5:45 pm)ThursdayGymnasticsFridayOpen Workout 20.4SaturdayTBDRing Muscle-up Clinic (10:00 am)SundayTBD Strength: EMOM 102 Back Squats @80-85% Conditioning: 3 Rounds20 Wall Balls (20/14)7 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)200m RunRead More

Strength: Bench Press5×3 ME Conditioning: 4 Rounds:60 Double Unders15 Box Jumps 30/24 (Fx: 35/20)15 KB Goblet Squats 32/24 (Fx: 24/16)Read More

12:15 – 3:00 PMOlympic Weightlifting Seminar 4:00 PMAxe Throwing Fun! DETAILS >> Conditioning: E2MOM 301: Max Calories Assault Bike2: Max Reps Air Squats3: Max Calories Ski Erg4: Max Reps Sit-ups5: Rest Finisher: Pistol PracticeAccumulate 50 Reps. Scale accordingly.Read More

REMINDERBad Axe Throwing is tomorrow at 4pm! DETAILS >> CONGRATULATIONS to Coach Cooper for earning his CrossFit Level 2! Open Workout 20.3 For Time21-15-9Deadlifts (225/155)(135/95)Handstand push-ups (hand release push-ups)-then-21 Deadlifts (315/205)(185/135)50-ft. Handstand walk (bear crawl)15 Deadlifts (315/205)(185/135) 50-ft. Handstand walk (bear crawl) 9 Deadlifts (315/205)(185/135) 50-ft. Handstand walk (bear crawl) Time cap: 9 minutes.Read More

REMINDERWe’re throwing axes this weekend! Come have some fun! DETAILS >> Strength: E2MOM 143 Overhead Squats (Max Effort) Conditioning: With a Partner, One Partner Working at a Time100 Dumbbell Walking Lunges (50/35) (Fx: 35/20)50 Devil’s Press (50/35) (Fx: 35/20)25 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)Read More

BRING-A-FRIEND DAYIt’s not too late! Grab a buddy to come workout with you for free in any class today! Conditioning: With a Partner: Buy-In: 1000m Run 4 Rounds40 Wall Balls (20/14)40 Dumbbell Snatches (50/35) (Fx: 35/20)40 Box Jump Overs (24/20)Cash Out: 1000m RowRead More

REMINDERTomorrow is Bring-a-Friend Day! DETAILS >> 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: EMOM 102 Front Squats @80-85% Conditioning: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 –...Read More