Conditioning: AMRAP 2510 Hand Release Push-ups15/12 Calorie Row20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)25 Sit-ups Finisher: 3 Rounds For Quality100m Farmers Carry (Heavy KB)30 sec. L-Sit (From pull-up bar) 10/Arm Tempo Bent Over Dumbbell Row (32X1)Read More

5:30 – 7:30 PMInjury Consultation and Body Work with Dr. Sarah. DETAILS >> Strength: E2MOM 16Hang Power Clean1: 7@ 55%2: 6@ 60%3: 5@ 65%4: 4@ 70%5: 3@ 75%6: 2@ 80%7: 1@ 85%8: 1@ 90% All multi-rep sets should be touch-and-go. Conditioning: Work 2:00/Rest 1:00 until you have completed:6 Rounds10 Deadlifts (185/125) (Fx: 135/95) (Rx+: 225/155)15...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: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Bench Press @ 65-70%Strict Pull-ups (Rx+: Chest-to-Bar) Time Cap: 20...Read More

REMINDERRegistration is live for the CrossFit Open! Sign up here! Overview of the Week WODsEventsMondayBack SquatsTuesday Bench Press Free Beginner CrossFit Class (6:45 pm)Wednesday Power Cleans Injury Consultation with Dr. Sarah (5:30-7:30 pm)Thursday Long MetCon Friday Strict Presses Saturday Power Snatches CrossFit Kids! (10:00 am)Sunday AMRAP Intervals Strength: E3MOM 183 Tempo Back Squats (33×1) (Max...Read More

Conditioning: “16.3”AMRAP 710 Power Snatch (75/55)3 Bar Muscle-ups Finisher: EMOM 201: 45 sec. Hollow/Tuck Hold 2: Rest3: 50 ft. Handstand Walk (Fx: 40 sec. Handstand Hold)4: Rest5: Max Time Parallette L-Sit HoldsRead More

Welcome to the team Coach Steve! Strength: Deadlift25 minutes to establish a 1 rep. max. Conditioning: For Time25 Thrusters (115/80) (Fx: 95/65)25 Burpees-Rest 2 minutes-25 Thrusters (95/65) (Fx: 75/55)25 BurpeesRead More

Strength: 3-4 Rounds5 Skin the Cats6 Turkish Get ups (3L/3R) (Increase weight each round) Conditioning: “Split Triplet Modified” 5 Rounds1 Legless Rope Climb (Fx: Rope Climb)100 Double-Unders (Fx: 75 Double-Unders)10 Dumbbell Hang Split Snatches (50/35) (Fx: 35/20)10 Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20) Time Cap: 20 minutes.Read More

Strength: Back Squat25 minutes to establish a 1 rep. max. Conditioning: AMRAP 103 Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)3 Strict Handstand Push-ups (Fx: Kipping HSPU) Add 3 handstand push-ups each successive round (Rd. 1 = 3 HSPU, Rd. 2 = 6 HSPU, etc.).Read More

Conditioning: 5 Rounds30 Russian Kettlebell Swings (32/24) (Fx: 24/16)400m Run-Then-50/40 Calorie Row Finisher: 3 Rounds 100m Plate Pinch Carry (25/15)5-10 Strict Pull-ups (3 sec. negative) 100m Double Kettlebell Front Rack Carry (24/16)Read More

5:45 PMMobility Class! 6:30 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: Rx:AMRAP 66 Snatches (95/65)5 Snatches (115/75)4 Snatches (135/95)3 Snatches (155/105)2 Snatches (165/115)1 Snatches (185/125)AMRAP Snatches (205/135) Fx:AMRAP 66 Snatches (75/55)5 Snatches (95/65)4 Snatches (115/80)3 Snatches...Read More