Yoga cancelled tonight. ====== Muscle Up Skills and Drills: Rx: 5 x 3 Strict Muscle Ups Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex). Development: 3-5 Sets: 5 False Grip Ring Pull ups, 5 False grip ring rows 5 Low ring transitions “Schlitz” 4 rounds: 400m Run 4 Muscle...Read More

Back Squats: Every 4 Minutes for 20 Minutes Perform 10 Reps (ME: Working sets start at 60% of 1RM) Accessory-3 Sets of: 16 DB Bulgarian Split Squats (8L/8R) 15 Partner situps with Medball toss 10 Ring Rows (go weighted or elevate feet on box if possible)Read More

Snatch Complex: 6x 1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME) Beginners: 6 x 2 Low Hang Power Snatch (A: above the knee) “2018 Regionals Event 6” For time: 4 rope climbs 16 thrusters 155/105, Fx: 115/80 3 rope climbs 12 thrusters 155/105, Fx: 115/80...Read More

Strength and Skill Schedule: Monday: Benchmark Wod “Filthy Fifty” Tuesday: Snatch Complex and Regionals Workout Wednesday: Back Squats Thursday: Muscle Ups and Hero WOD Friday: Sumo Deadlifts Saturday: Push Press and Triple AMRAP Sunday: Pistol Skill Work It’s Monday, time to grind! ================================== “Filthy Fifty” For time: 50 Box Jumps (24″/20″) 50 Jumping Pullups 50...Read More

Front Squat: 3 x 10 (Across around 75% of 1 RM) 3 Rounds for time: 20 Gobet Squats 50/35, Fx:35/20 20m Bear crawl 20m Single Arm DB Overhead Lunge 50/35, Fx:35/20 20 Toes 2 Bar Fx: Abmat Sit upsRead More

Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/ =============================== For time*: 800m Run 20 Strict HSPU (Fx = HSPU) 20 C2B Pull-ups (Fx = Pull-ups) 20 Deadlifts (275/185#) (Fx = 225/155#) 40 Burpees 20 Deadlifts (275/185#) 20 C2B Pull-ups 20 Strict HPSU 800m Run *40 minute time capRead More

Stay in the loop with our Summer Programming Cycle hint hint wink wink. Look over there========================> ==================== Clean Complex: 5 sets 2 High hang Cleans + 1 Low Hang Clean (70-75% of 1RM) *High Hang: 2-3″ dip, Shoulders behind the bar, Focus on speed under the bar *Low Hang: Shoulders in front of bar, Bar at the...Read More

There will never be a “Perfect” time so start now! Tonight at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. We will be...Read More

There will never be a “Perfect” time so start now! Thursday, June 14th at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. WE...Read More

There will never be a “Perfect” time so start now! Thursday, June 14th at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. WE...Read More