Strength: E2MOM 201: 10 Bench Press @70 – 75%2: 10 Pendlay Row (A) Conditioning:  AMRAP 95 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)50ft Handstand Walk (Fx: 3 Wall Walks)Read More

[divider scroll_text=] Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!  WODsEventsMondayDeadliftsInjury Screening With Dr. Stacy Snow, 5:15-7:30pm Click Here Tuesday Bench Press + Pendlay Row WednesdayBack Squats + Back Rack Lunges Thursday“8 Nights of Hanukkah”Ugly Sweater Holiday WOD and Happy Hour Click...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:  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