Programming NoteSaturday and Sunday WODs will be determined based on the release of Open Workout. 5:30 – 7:15 PMInjury Screenings with Dr. Stacy Snow WODsEventsMondayPower SnatchesInjury Screening with Dr. Stacy Snow (5:30 – 7:15 pm)TuesdayOverhead SquatsFree Beginner CrossFit Class (6:45 pm)WednesdayBench PressInjury Consultation & Body Work with Dr. Sarah Houhoulis (5:30 pm)Ring Muscle-up Clinic (5:45...Read More

Strength: 4 Rounds10 Feet Elevated False Grip Ring Rows1:00 Plank Hold (Weighted if possible)Rest 1:00 Conditioning: For Time50 Push-upsRest 2:003 Rounds3 Legless Rope Climbs (Fx: 3 Rope Climbs)100m RunRead More

10:00 AMFree Ring Muscle-up Clinic! DETAILS >> Conditioning: E3MOM 451: 750/650m Row (Fx: 650/550m)2: 3 Rounds -10 Burpees -10 Kettlebell Swings (24/16) (Fx: 16/12)3: 750/650m Ski Erg (Fx: 650/550m)4: Max Calorie Assault Bike5: RestRead More

Open Workout 20.4 For Time30 Box Jumps (24/20)15 Clean & Jerks (95/65)(65/35)30 Box Jumps (24/20)15 Clean & Jerks (135/95)(95/55)30 Box Jumps (24/20)10 Clean & Jerks (185/115)(115/75)30 Single-Leg Squats (20/14 Med Ball Step-Ups)10 Clean & Jerks (225/145)(135/95)30 Single-Leg Squats (20/14 Med Ball Step-Ups)5 Clean & Jerks (275/175)(155/115)30 Single-Leg Squats (20/14 Med Ball Step-Ups)5 Clean & Jerks...Read More

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