REMINDERCrossFit Kids is tomorrow at 10:00 AM! DETAILS >> Open Workout 20.2 AMRAP 204 Dumbbell Thrusters (50/35) (35/20)6 Toes-to-Bar (Hanging Knee Raises)24 Double-Unders (Single Unders)Read More

Strength: Every 1:30 for 4 Rounds, Alternating Stations1: 10-15 Each Arm Dumbbell Bench Press2: 10 Each Arm Dumbbell Bent Over Row Conditioning: For Time20/16 Calorie Assault Bike100 Double-Unders (Fx: 75 DUs)15 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)Read More

REMINDERCrossFit Kids is this Saturday at 10:00 AM! DETAILS >> Strength: E2MOM 20, Alternating Stations1: 5 Tempo Back Squats (33×1) (↑)2: 10 Back Rack Lunges (↑) Conditioning: AMRAP 810 Single Arm Dumbbell Push Press (5R/5L) (50/35) (Fx: 35/20)10 Single Arm Dumbbell Thrusters (5R/5L) (50/35) (Fx: 35/20)25 ft. Handstand Walk (Fx: 50 ft. Bear Crawl)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: E3MOM 18Hang Power Clean + Front Squat + Hang Squat Clean Conditioning: 6 Rounds With a Partner, Alternating Movements400m Row10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)10 Burpees...Read More

Programming NoteSaturday and Sunday WODs will be determined based on the release of Open Workout 20.2. Overview of the Week WODsEventsMondaySplit JerksTuesdayClean ComplexFree Beginner CrossFit Class (6:45 pm)WednesdayBack SquatsThursdayDumbbell BenchFridayOpen Workout 20.2SaturdayTBDCrossFit Kids! (10:00 am)SundayTBD Strength: E2MOM 162 Split Jerks (↑) Conditioning: For Time800m Run50 Deadlifts (185/125) (Fx: 155/105) (Rx+: 205/140)25 Chest-to-Bar Pull-ups (Fx: Pull-ups)25...Read More

10:00 AMNo WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again). Strength: E3MOM 185 Bench Press (Max Effort) Conditioning: AMRAP 9100 Double Unders (Fx: 75 DUs)20 Strict Handstand Push-ups (Fx: Kipping HSPU)Read More

Conditioning: 5 RoundsWork 1:00/Rest 0:15, Rotating Stations1: Max Calories Assault Bike2: Max Calories Row3: Max Calories Ski Erg4: 200m Run5: Rest Finisher: 3 Rounds for Quality 100 ft Bottoms Up Kettlebell Walk (50L/50R) :45 Hollow Hold 10 Tempo ring Dips (33X1) :45 Weighted High PlankRead More

REMINDERThe CrossFit Open is live! Sign up here! Open Workout 20.1 10 Rounds:8 Ground-to-Overheads (95/65)10 Bar-Facing Burpees Scaled:(65/45), may step over bar on burpees. Time cap: 15 minutes.Read More

REMINDERThe CrossFit Open begins tonight! Sign up here! Strength: E3MOM 183 Tempo Deadlifts 3 seconds on descent and 3 seconds hold at top. Building in weight but, for quality, not max effort. No mixed grip. Double overhand with hook grip only. Conditioning: 21 – 15 – 9Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80)Pull-ups (Rx+: Chest-to-Bar...Read More

REMINDERThe CrossFit Open begins TOMORROW! Sign up here! Conditioning: 5 Rounds400m Run5 Hang Power Cleans (185/125) (Fx: 135/95) (205/145)5 Hang Squat Cleans (185/125) (Fx: 135/95) (205/145)For Rx/Fx/Rx+, all 10 cleans must be unbroken.Read More