REMINDERThe CrossFit Open begins on Thursday! Sign up here! 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 21Front Squat + Thruster + Front Squat + Thruster (Max Effort) Conditioning: AMRAP 740 Box Jump Overs (24/20)40...Read More

REMINDERThe CrossFit Open begins on Thursday! Sign up here! 5:30 – 7:15 PMInjury Screenings with Dr. Snow. DETAILS >> Overview of the Week WODsEventsMondayPush PressesInjury Screenings with Dr. Snow (5:30-7:15 pm)TuesdayFront Squat +Thruster Free Beginner CrossFit Class (6:45 pm)WednesdayRunning ThursdayDeadlifts FridayCrossFit Open 20.1 SaturdayTBD SundayPower Snatches Strength: E2MOM 145 Touch-and-Go Push Press (Max Effort) Conditioning:...Read More

Conditioning: 3 RoundsAMRAP 216/12 Calorie Row (Fx: 12/10)Max Reps Burpees Over the Rower-Rest 2 Minutes- AMRAP 216/12 Calorie Ski (Fx: 12/10)Max Reps Double-Unders-Rest 2 Minutes- AMRAP 216/12 Calorie Assault Bike (Fx: 12/10)Max Reps Alternating Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)-Rest 2 Minutes-Read More

Strength: E2MOM 16Hang Power Snatch1: 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: AMRAP 1210 Wall Balls (20/14)5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups) 20 Wall Balls5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)30 Wall Balls5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)40 Wall Balls5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups) Continue...Read More

REMINDERRegistration is live for the CrossFit Open! Sign up here! Strength: E2MOM 144 Strict Press (Max Effort) Conditioning: 4 Rounds200m Run25 Kettlebell Swings (32/24) (Fx: 24/16) (Rx+: Unbroken)50 ft. Handstand Walk (Rx+: Each 25 ft. unbroken) (Fx: Bear Crawl)Time Cap: 18 minutes.Read More

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