Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!  [divider scroll_text=] Strength:  E3MOM 155 Tempo Front Squats (33×1) (↑) Conditioning:  With a Partner, Alternating Rounds 8 Rounds 15/12 Calorie Row (Fx: 12/10) 15 Dumbbell Goblet Squats (50/35) (Fx: 35/20)Read More

Naughty or Nice Toy Drive Conditioning: “Naughty or Nice” Naughty15-12-9Power Snatch (95/65)Thrusters (95/65) 30 Double Unders after each barbell movement. Nice15-12-9Power Snatch (75/55)Thrusters (75/55) 30 Double Unders after each barbell movement. Strength:  3 Rounds1 Each Arm Turkish Get Ups (↑)10 Strict Toes to Bar (Fx: Strict Straight Leg Raise)Read More

Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!  [divider scroll_text=] Strength: E2MOM 201: 10 Bench Press @65 – 70%2: 10 Pendlay Row (A) Conditioning:  3 Rounds200m Run15 Deadlifts (135/95) (Fx: 95/65)Read More

Conditioning: “12 Days of Christmas”For time1 Clean and Jerk (155/95)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/95)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull Ups11 Shoulder to Overhead (155/95)12 Rope ClimbsFxFor time1 Clean and Jerk (135/80)2 Muscle Up Transitions (x2)3 Handstand...Read More

Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!  [divider scroll_text=] Strength: E2MOM 1010 Push Press @60 – 65% Conditioning:  EMOM 151: 20/15 Calorie Assault Bike (Fx: 15/12)2: 80 Double Unders (Fx: 50 DUs)3: Max Reps Power Cleans (155/105) (Fx: 135/95) (Rx+:...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:  E2MOM 201: 10 Back Squats @62 – 67%2: 10 Back Rack Lunges @47-52%Back rack lunge weight based on 1RM back squat Conditioning: AMRAP 1010 Burpee Box Jump Overs...Read More

WODsEventsMondayDeadliftsTuesday Back Squats + Lunges Free Beginner CrossFit Class (6:45 pm)WednesdayPush PressThursday“12 Days of Christmas”FridayBench Press + Pendlay RowSaturday“Naughty or Nice”Naughty or Nice Toy Drive SundayTempo Front Squats [divider scroll_text] Strength: E2MOM 1012 Deadlifts @65 – 70% Conditioning: AMRAP 8Right Arm5 Dumbbell Snatches5 Dumbbell Push PressesLeft Arm5 Dumbbell Snatches5 Dumbbell Push Presses10 Chest to Bar...Read More

Strength: E2MOM 1010 Strict Press @ 60 – 65% Conditioning: 10 Rounds10 Russian Kettlebell Swings (32/24) (Fx: 24/16)5 Ring Dips (Fx: Hand Release Push-ups)Read More

10:00 AMCrossFit Teens! Conditioning: EMOM 301: 20/15 Calorie Assault Bike (Fx: 15/12)2: 10 Burpees3: Rest4: 20/15 Calorie Row (Fx: 15/12)5: 10 Burpees6: RestRead More

Strength: E2MOM 201: 10 Bench Press @ 60 – 65%2: 10 Pendlay Row (↑) Conditioning: 3 Rounds5 Strict Chest-to-Bar Pull-ups (Fx: 5 Strict Pull-ups)10 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)400m Run Time Cap: 14:00Read More