Want to get better at Kipping/Butterfly Pullups? Join us for the Skills Clinic tonight at 5:45 PM! StrengthEvery 1:30, 3 Rounds1) 6-8 Strict Pull-Ups (FX: Banded) (RX: Weighted)2) 6-8 Strict Ring Dips (FX: Banded) (RX: Weighted)3) 10 Weighted Hollow Rocks + 10 V-Ups (FX: Hollow Rocks + Tuck-Ups) (RX+: Weighted V-Ups) ConditioningFor Time:250/200m Row (FX:...Read More

StrengthEvery 3:00, 4 SetsFront Squat1) 8 @65-70%2) 6 @70-75%3) 6 @75-80%4) 4 @80-85% Superset Accessory20 Banded Pullaparts ConditioningEMOM 121) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)3) AMRAP Devil’s Press (50/35) (FX: 35/20)4) RestRead More

Happy New Year! Holiday class schedule – we will have class at 9 AM and 10 AM. Weekly OverviewEvents/ClassesMondayNew Year’s Day Holiday Partner WODTuesdayFront SquatWednesdayStrict Gymnastics5:45pm Kipping Pull-Ups/Butterfly Pull-UpSkills ClinicThursdaySnatchFridayBench PressSaturdaySquad WODSundaySled Pulls, Core New Years Partner WOD For Time – w/ Partner, Split Reps Any Way23 Synchro Burpeesinto…20 Rounds – Alternating Full Rounds3 Box...Read More

StrengthEvery 2:00, 6 Sets1-3) 2 High Hang Muscle Snatch + 1 High Hang Power Snatch (45-50% of 1RM Snatch)4-6) 3 High Hang Power Snatch (50-60%)*Hold onto bar between reps ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2-3)AMRAP72 Double Unders (FX: 48)24 Hand Release Push-Ups (FX: 16)4) RestRead More

Conditioning4 Rounds of :45 on/:15 off1) AMRAP Calorie Row2) AMRAP Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)3) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)4) AMRAP Push Press (75/55) (FX: 55/35)5) AMRAP Toes to Bar (FX: Hanging Knee Raises)6) AMRAP Wall Balls (20/14)7) Rest*Score is total reps Optional Cooldown:45 on/:15 off1) Pigeon Pose (Side A)2)...Read More

StrengthEvery 2:30, 6 Rounds1-2) 3 Deadstop Deadlifts w/ Pause at 2″ (60-65%)3-4) 3 Deadstop Deadlift w/ Pause at Knee (65-70%)5-6) 3 Deadstop Deadlift (70-75%) ConditioningEMOM 121) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)2) AMRAP Calorie Ski3-4) RestRead More

StrengthEvery 1:30, 5 Rounds1) 20′ Handstand Walk (FX: Development) (RX+: 40′)2) 2-4 Bar or Ring Muscle-Ups (FX: Development) (RX+: 5-7) ConditioningAMRAP 1210 50′ Shuttle Runs20 Sit-Ups25′ Single Dumbbell Overhead Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)*+25′ Lunge each roundRead More

StrengthEvery 3:00, 4 SetsFront Squat1) 8 @65-70%2-3) 6 @70-75%4) 4 @75-80% Superset Accessory20 Banded Pullaparts ConditioningFor Time:2-4-6-8-10Squat Cleans (135/95) (FX: 95/65) (RX+: 155/105 Unbroken)Burpees Over Bar50 Double Unders after each round (FX: 35)*12:00 CapRead More

We have a modified schedule today!WODS: 9 & 10 AM5:30 & 6:30 PM Reminder: We are going to see the Caps on February 6th! Deadline to buy your ticket is Sunday, January 7th! Sign-up on the spreadsheet (Caps Sign-Up Sheet), and venmo $85 to reserve your ticket! StrengthEMOM 121) 4 Strict Press w/ Pause at...Read More

Merry Christmas to our Route 7 National family!The gym is CLOSED today – rest up and we’ll see you tomorrow! Weekly OverviewEvents/ClassesMondayGym ClosedMerry Christmas!TuesdayStrict PressWednesdayFront Squat5:45pm Core FlexThursdayHandstand and Muscle-Up DevelopmentFridayDeadliftSaturdayConditioning Intervals (Individual)SundaySnatchRead More