Strength: E3MOM 125 Touch-and-Go Power Clean and Jerks (Max Effort) Conditioning: AMRAP 1230 Box Jumps (24/20)20 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Kettlebell Goblet Squats (32/24) (Fx: 24/16)Read More

Strength: 30 – 20 – 10Burpees20 Dumbbell Snatches (50/35) (Fx: 35/20) Time Cap: 13:00 Conditioning: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Strict Pull-ups (Rx+: Chest-to-Bar Pull-ups)Strict Ring DipsRead More

Conditioning: E2MOM 401: 10 Each Arm Seated Single Arm Arnold Press (A)2: 10 Each Side Kettlebell Front Rack Cossack Squats (A)3: 1 Each Side Turkish Get-Ups (↑)4: 20 Steps Each Arm Kettlebell Front Rack Lunge5: 200m JogRead 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 1510 Overhead Squats (Max Effort) Conditioning: 3 Rounds10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)20 Deadlifts (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

5:30 – 7:15 PMInjury Screenings with Dr. Stacy Snow. WODsEventsMondayUpper Body Accessory + RowingInjury Screening with Dr. Stacy Snow (5:30 – 7:15 pm)TuesdayOverhead SquatsFree Beginner CrossFit Class (6:45 pm)WednesdayLong Strength EMOMThursdayDumbbell SnatchesFridayPower Clean & JerksSaturdayLong Aerobic EMOMCrossFit Kids (10:00 am)SundayBench Press Strength: 3 Rounds40 Banded Biceps Curls40 Banded Triceps Extensions20 Each Arm Dumbbell Strict Press20...Read More

Conditioning: E3MOM 361: Max Calorie Ski Erg2: AMRAP – 5 Hang Power Clean (135/95) (Fx: 95/65) (Rx+: 165/115) – 10 Box Jump Overs3: AMRAP – 5 Double Dumbbell Snatches (50/35) (Fx: 35/20) – 5 Double Dumbbell Push Press (50/35) (Fx: 35/20)4: RestRead More

–ATTENTION: Parking will be limited today due to Tyson’s Playground hosting an Olympic Weightlifting and powerlifting meet all day. -You may park at a angle for today like shown in the picture below. Instead of backing in just pull in forward! Strength: E3MOM 155 High Hang Squat SnatchesSet 1: 55 – 60% Set 2: 60 – 65%...Read More

Conditioning: Burpee Test:50 Burpees for Time Time Cap: 5 minutes. Strength: E2MOM 301: 16 Single Kettlebell Front Rack Bulgarian Split Squats (8R/8L)2: 8 Strict Ring Dips (Weighted if possible)3: 8 Strict Pull Ups (Weighted if possible)4: 8 Each Direction Bent Over Dumbell Raises (Front, Side, and Back)5: 10-15 Weighted GHD Sit Ups (Fx: Weighted Sit...Read More

Conditioning: E2MOM 40Min 1: Partner 1Min 2: Partner 2 1: Calorie Row2: Box Jumps (30/24) (Fx: 24/20)3: Calorie Assault Bike4: 200m RunRead More

Conditioning: “Karen”150 Wall Balls (20/14) Time Cap: 15 minutes. Strength: E3MOM 1510 Bench PressSet 1: 55 – 60%Set 2: 60 – 65%Set 3: 65 – 70%Set 4: 65 – 70%Set 5: 70 – 75%Read More