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

Overview of the Week WODsEventsMondayFront SquatsTuesdaySnatchesMobility Class (5:45 pm)Free Beginner CrossFit Class (6:30 pm)WednesdayRunningThursdayBack SquatFridayGymnasticsSaturdayDeadliftCompetitors WOD (7:00 am)Sunday“16.3” Strength: Front SquatE3MOM 213 Pause Front Squats (Build to a Max. Effort)5 seconds in the bottom position, 5 seconds at the top. Conditioning: 21 – 15 – 9Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)Pull-ups (Rx+: Chest-to-Bar) 35...Read More

Conditioning: 3 RoundsWith a PartnerAMRAP 315/12 Calorie Ski Erg15 Box Jumps (24″/20″)Rest 3 MinutesAMRAP 35 Devil’s Press (50/35) (Fx: 35/20)10 Alternating Pistols (Fx: Alternating Goblet Reverse Lunges (50/35))Rest 3 Minutes Partners will work at the same time on opposite movements and switch once both movements have been completed.Read More

Strength: E2MOM 141 Push Press Barbell must be taken from the floor. Conditioning: 3 Rounds20 Dumbbell Snatch (50/35) (Fx: 35/20)10 Burpees Over the Bar (24/20)20 Front Squats (115/80) (Fx: 75/55)Read More

Strength: E3MOM 21DeadliftSet 1: 3@80-85%Set 2: 2@80-85%Set 3: 2@85-90%Set 4: 1@85-90% Set 5: 1@90-95%Set 6: 1@95%+Set 7: 1@95%++ Conditioning: 5 Rounds200m Run50 ft. Handstand Walk (Fx: 100 ft. Bear Crawl) Rx+: 25 ft. segments must be unbroken.Read More

Conditioning: “The BCF WOD”AMRAP 205 Chest to Bar Pull Ups5 Ring Dips15 Air Squats Compare to September 19, 2018.Read More