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

REMINDERBad Axe Throwing is tomorrow at 4pm! DETAILS >> CONGRATULATIONS to Coach Cooper for earning his CrossFit Level 2! Open Workout 20.3 For Time21-15-9Deadlifts (225/155)(135/95)Handstand push-ups (hand release push-ups)-then-21 Deadlifts (315/205)(185/135)50-ft. Handstand walk (bear crawl)15 Deadlifts (315/205)(185/135) 50-ft. Handstand walk (bear crawl) 9 Deadlifts (315/205)(185/135) 50-ft. Handstand walk (bear crawl) Time cap: 9 minutes.Read More

REMINDERWe’re throwing axes this weekend! Come have some fun! DETAILS >> Strength: E2MOM 143 Overhead Squats (Max Effort) Conditioning: With a Partner, One Partner Working at a Time100 Dumbbell Walking Lunges (50/35) (Fx: 35/20)50 Devil’s Press (50/35) (Fx: 35/20)25 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)Read More

BRING-A-FRIEND DAYIt’s not too late! Grab a buddy to come workout with you for free in any class today! Conditioning: With a Partner: Buy-In: 1000m Run 4 Rounds40 Wall Balls (20/14)40 Dumbbell Snatches (50/35) (Fx: 35/20)40 Box Jump Overs (24/20)Cash Out: 1000m RowRead More

REMINDERTomorrow is Bring-a-Friend Day! DETAILS >> 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: EMOM 102 Front Squats @80-85% Conditioning: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 –...Read More

Programming NoteSaturday and Sunday WODs will be determined based on the release of Open Workout 20.3. REMINDERWednesday is Bring-a-Friend Day! DETAILS >> 5:30 – 7:15 PMInjury Screening with Dr. Stacy Snow. DETAILS >> Overview of the Week WODsEventsMondayDeadliftsInjury Screening with Dr. Stacy Snow (5:30-7:15 pm)TuesdayFront SquatsFree Beginner CrossFit Class (6:45 pm)WednesdayLong MetCon (Run/Row)Bring-A-Friend Day!ThursdayOverhead SquatsFridayOpen...Read More

REMINDERNext Wednesday is Bring-a-Friend Day! DETAILS >> Strength: E3MOM 185 Touch-and-Go Power Snatches (Max Effort) Conditioning: 4 Rounds2 Rope Climbs (Fx: 1 Rope Climbs) (Rx+: 1 Legless/1 Normal)30 Wall Balls (20/14)Read More

10:00 AMCrossFit Kids! Strength: Turkish Get-ups:4-5 sets of 3 on each arm, increasing to a challenging KB weight Conditioning: 3 RoundsWork 1:00/Rest 0:30 1: Russian Kettlebell Swings (32/24) (Fx: 24/16)2: Calorie Ski Erg3: Power Cleans 185/125 (Fx: 135/95)4&5: 600m Run (Fx: 400m Run)Score is total reps completed. Read More