Add some accessory work to your week with Core-Flex tonight at 5:45 PM! StrengthEvery 2:00, 6 Sets1-3) 2 High Hang Power Snatch w/ Pause in Catch (60-65%)4-6) 2 Hang Power Snatch w/ Pause in Catch (65-70%)*Hold onto bar between reps CrossFit Open 22.1AMRAP 153 Wall Walks12 Single Dumbbell Snatch (50/35) (FX: 35/20)15 Box Jump Overs...Read More

Registration for the 2024 CrossFit Open starts TODAY! What: 3 workouts over 3 weeks (one released each week)When: Friday Night Lights – March 1, 8th, and 15th at CFR7 (THEMES released soon!)How: Head over to games.crossfit.com to register under CrossFit Route 7! “Coach Anastasia”3 Rounds for Time:60 Double Unders24 Wall Balls (20/14)6 Power Cleans (225/155)18...Read More

Weekly OverviewEvents/ClassesMondayHandstand Push-Up and Rope Climb DevelopmentTuesday“Coach Anastasia”CFR7 Benchmark WODWednesdaySnatch,CrossFit Open 22.1 Re-Test5:45pm Core FlexThursdayFront SquatFridaySplit JerkSaturdaySquad WODSundayConditioning IntervalsStrengthEvery 1:30, 5 Rounds1) 6-8 Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Deficit)2) 1-2 50/50 Legless Rope Climbs (FX: Rope Climbs OR Development) (RX+: Legless) ConditioningEMOM 161) Ascending Calorie Ski2) Ascending Calorie Bike3) Rest4) Rest*AMRAP last round*Score...Read More

StrengthEvery 1:30, 4 Rounds1) 5 50X-Tempo Double Kettlebell Front Rack Squat (FX: Goblet)2) 100′ Backwards Sled Pull3) :20-:30/:20-:30 Single Arm Plank (FX: :45 Plank) ConditioningAMRAP 816 Jump Switch Lunges8 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)8 50′ Shuttle RunsRead More

Seventh Heaven today at 7:15 AM!Squad WOD: 9 & 10 AM Squad WOD4 Rounds for Time – w/ Partner, Split Reps Any Way500/400m Row (FX: 400/300m)20 Toes to Bar (FX: 15) (RX+: 30)500/400m Row (FX: 400/300m)3 “DT” Complexes (135/95) (FX: 95/65) (RX+: 155/105)*12 Deadlift + 9 Hang Power Clean + 6 Push Jerks*35:00 CapRead More

Final call for tickets to the Caps game! Caps v. Canadians – February 6th, 7pmTickets: $85, includes food, and unlimited wine, beer, and soft drinksSign-Up Here! StrengthEvery 3:00, 4 Rounds3 30X-Tempo Bench Press + 3 Bench Press (70-75% 1RM Bench Press) +15 Banded Face Pulls*Bench: 3 reps with 3s descent, then 3 “regular” speed reps...Read More

StrengthEvery 2:00, 6 Sets1-3) 1 Squat Snatch + 1 High Hang Squat Snatch (65-70% of 1RM Snatch)4-6) 1 Squat Snatch + 1 Hang Squat Snatch (70-75%)*Hold onto bar between reps Conditioning2 Rounds of 6:00 on/3:00 offAMRAP10 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)20 Wall Balls (20/14)10 Hang Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)20 Medicine...Read More

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