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

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