For time* 10 Rope Climbs 15’, Fx: 6 Rope Climbs 100 Double-Unders 50 Box Jump Overs 24/20 100 Double-Unders 10 Rope Climbs 15’, Fx: 6 Rope Climbs *20 minute cap Each set for time, rest 1 minute between sets: Bar Muscle-ups at 12-9-6, Fx: C2B Pull-ups at 15-12-9  Read More

FREE CLASS today at 11:00am. Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!   Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ============== First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed...Read More

5 Sets of: Push-Press + Push-Jerk + Split Jerk + Split Jerk (Pause in receiving position of last split jerk for 2 seconds before recovering) Rest 2 minutes between sets AMRAP 14*: 100 Strict Press 45/35 80 Bent-Over BB Rows 45/35 40 Hang Power Clean and Push-Press (45/35#) *Penalty for Breaking up movements: 5 burpeesRead More

3 Sets – with light/warm-up loads of: Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward) Rest as needed Glute-bridge w/ 1 second hold at top x 12 reps Rest as needed   Every 5:00 for 30:00 (6 sets) of: 400m Run 8 Dead-lifts 315/225, Fx: 225/155 12 C2B Pull-ups, Fx:...Read More

Ring Muscle-ups 20 Minutes skill score/technique practice, to include: Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips) OR Accumulate 40 reps of the following: Strict Pull-ups Rest as needed Strict Ring Dips *Rest as needed Advanced Athletes: For Max Reps (18 minutes): 3 Sets of: :90 on...Read More

Week 2 of Nutrition Knowledge is here! Enjoy. Summer Sizzle Blog 2.  Last week we walked through how to understand nutrition labels, ingredient lists, product marketing, and words to look for and avoid; all of this has made you an educated consumer. By now you should be reading these carefully and understand the real nutrition...Read More

FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!   Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/  =============================== Week 2 of Nutrition Knowledge is here! Enjoy. Summer Sizzle Blog 2.  Last week we walked through how to understand nutrition labels, ingredient lists, product...Read More

1 Round for time every 5:00 for 30:00 (6 sets)*: 18/15 Calorie Row 200m Run 10 Hang Power Snatch 115/80 Fx : 95/65 10 Overhead Squats 115/80 Fx: 95/65 *Score = slowest round Post-Workout: 3 Sets of: :60 Plank Hold :60 Frog Stretch :60 Hollow-Hold :60 RestRead More

Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/ 4 sets of: Floor Seated Dumbbell Press x 10 reps Rest :60 Ring Dips x max reps Rest :60 3 x AMRAP 5: 5 C2B Pull-ups (Fx = Pull-ups) 10 Push-ups 15 Russian KBS (32/24) Fx = 24/16 Rest 2 minutes and repeat 2 more times (start on...Read More

Find a max load of each lift: From minutes 0-7:00 find a 3 RM Hang Power Clean From minutes 7:00-14:00 = 1 Hang Squat Clean + 1 Front Squat From minutes 14:00-21:00 = 1 RM Squat Clean *Each 7 minutes segment is not for reps. Advanced Athletes should approach with a strategy that allows for...Read More