Strength: E2MOM 1012 Deadlifts @60 – 65% Conditioning: 5 RoundsWork 1:00/Rest 0:30AMRAP12 Thrusters (115/80) (Fx: 95/56) (Rx+: 135/95)24 Double UndersRead More

Strength: E2MOM 241: 1:00 Weighted Plank 2: 10 High Box Jumps (↑)3: 1:00 Max Calorie Ski Erg4: 10 Broad Jumps Conditioning: AMRAP 710 Goblet Squats (32/24) (Fx: 24/16)20 Sit-upsRead 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 155 Hang Power CleansSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 65 – 70%Set 4: 65 – 70%Set 5: 70 – 75% Conditioning: AMRAP 1010...Read More

5:30 – 7:15 PMInjury Screenings with Dr. Stacy Snow. DETAILS >> WODsEventsMonday Back Squats + Lunges Injury Screening with Dr. Stacy Snow (5:30 – 7:15 pm)Tuesday Hang Power Cleans Free Beginner CrossFit Class (6:45 pm)Wednesday Long Strength EMOM Thursday Deadlifts Friday Bench Press + Pendlay Row Saturday Long Cardio EMOM CrossFit Teens (10:00 am)Sunday Strict...Read More

Strength: E3MOM 1510 Push PressSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 65 – 70%Set 4: 70 – 75%Set 5: 70 – 75% Conditioning: AMRAP 915 Wall Balls (20/14)10 Kettlebell Swings (24/16)Read More

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