REMINDERThe CrossFit Open is live! Sign up here! Open Workout 20.1 10 Rounds:8 Ground-to-Overheads (95/65)10 Bar-Facing Burpees Scaled:(65/45), may step over bar on burpees. Time cap: 15 minutes.Read More

REMINDERThe CrossFit Open begins tonight! Sign up here! Strength: E3MOM 183 Tempo Deadlifts 3 seconds on descent and 3 seconds hold at top. Building in weight but, for quality, not max effort. No mixed grip. Double overhand with hook grip only. Conditioning: 21 – 15 – 9Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80)Pull-ups (Rx+: Chest-to-Bar...Read More

REMINDERThe CrossFit Open begins TOMORROW! Sign up here! Conditioning: 5 Rounds400m Run5 Hang Power Cleans (185/125) (Fx: 135/95) (205/145)5 Hang Squat Cleans (185/125) (Fx: 135/95) (205/145)For Rx/Fx/Rx+, all 10 cleans must be unbroken.Read More

REMINDERThe CrossFit Open begins on Thursday! Sign up here! 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 21Front Squat + Thruster + Front Squat + Thruster (Max Effort) Conditioning: AMRAP 740 Box Jump Overs (24/20)40...Read More

REMINDERThe CrossFit Open begins on Thursday! Sign up here! 5:30 – 7:15 PMInjury Screenings with Dr. Snow. DETAILS >> Overview of the Week WODsEventsMondayPush PressesInjury Screenings with Dr. Snow (5:30-7:15 pm)TuesdayFront Squat +Thruster Free Beginner CrossFit Class (6:45 pm)WednesdayRunning ThursdayDeadlifts FridayCrossFit Open 20.1 SaturdayTBD SundayPower Snatches Strength: E2MOM 145 Touch-and-Go Push Press (Max Effort) Conditioning:...Read More

Conditioning: 3 RoundsAMRAP 216/12 Calorie Row (Fx: 12/10)Max Reps Burpees Over the Rower-Rest 2 Minutes- AMRAP 216/12 Calorie Ski (Fx: 12/10)Max Reps Double-Unders-Rest 2 Minutes- AMRAP 216/12 Calorie Assault Bike (Fx: 12/10)Max Reps Alternating Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)-Rest 2 Minutes-Read More

Strength: E2MOM 16Hang Power Snatch1: 7@55%2: 6@60%3: 5@65%4: 4@70%5: 3@75%6: 2@80%7: 1@85%8: 1@90% All multi-rep sets should be touch and go. Conditioning: AMRAP 1210 Wall Balls (20/14)5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups) 20 Wall Balls5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)30 Wall Balls5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)40 Wall Balls5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups) Continue...Read More

REMINDERRegistration is live for the CrossFit Open! Sign up here! Strength: E2MOM 144 Strict Press (Max Effort) Conditioning: 4 Rounds200m Run25 Kettlebell Swings (32/24) (Fx: 24/16) (Rx+: Unbroken)50 ft. Handstand Walk (Rx+: Each 25 ft. unbroken) (Fx: Bear Crawl)Time Cap: 18 minutes.Read More

Conditioning: AMRAP 2510 Hand Release Push-ups15/12 Calorie Row20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)25 Sit-ups Finisher: 3 Rounds For Quality100m Farmers Carry (Heavy KB)30 sec. L-Sit (From pull-up bar) 10/Arm Tempo Bent Over Dumbbell Row (32X1)Read More

5:30 – 7:30 PMInjury Consultation and Body Work with Dr. Sarah. DETAILS >> Strength: E2MOM 16Hang Power Clean1: 7@ 55%2: 6@ 60%3: 5@ 65%4: 4@ 70%5: 3@ 75%6: 2@ 80%7: 1@ 85%8: 1@ 90% All multi-rep sets should be touch-and-go. Conditioning: Work 2:00/Rest 1:00 until you have completed:6 Rounds10 Deadlifts (185/125) (Fx: 135/95) (Rx+: 225/155)15...Read More