Strength/SkillEvery 2:00, 3 Rounds1) 6/6 X33-Tempo Single Dumbbell Row (3s hold, 3s down)2) 15 Straight Arm Banded Pulldown w/ Pause at Bottom3) Crossover Single/Double Under Practice ConditioningFor Time:500/400m Row160 Double Unders (FX: 120)16 Bar Muscle-Ups (FX: 8 Bar Muscle-Ups OR 16 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)*9:00 CapRead More

Come join our 5:45pm Skills Clinic tonight to learn about efficient Kipping Pull-Up technique and Butterfly Kipping! U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised...Read More

StrengthEvery 2:30, 6 Sets1-3) 3-Position Power Snatch w/ Pause in Catch (60-65%)4-6) 3-Position Power Snatch (65-70%)*3-Positions: High Hang, Hang, Floor ConditioningAMRAP 12100m Run10 Burpee Box Jumps (30/24) (FX: 24/20)20/15 Calorie Row (FX: 16/12)Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdaySnatchNutrition Seminar 7:30 PM at CFR7Wednesday“Holleyman” Hero WODKipping/Butterfly Pull-ups Skills Clinic at 5:45 PMThursdayShoulder Prehab, Crossover PracticeFridayDeadliftSaturdaySquad WODSundayStrict Gymnastics, Core StrengthEvery 3:00, 4 Sets8 Back Squats (65-70%)Superset Accessory (3+ out of 4 sets)10/10 Side Lying Shoulder Flexion Conditioning4 Rounds for Time:16 Front Rack Lunge (115/80) (FX: 95/65) (RX+: 135/95)16 Sit-Ups (FX: 12)16 Toes...Read More

StrengthEvery 1:30, 3 Rounds1) 6 Ring Rows with Alternating Single Arm Eccentric2) :20-:30 L-Sit or Knee Tuck Hold3) :15/:15 Single Leg Glute Bridge Hold*L-Sit/Knee Tuck – Parallettes, Rings, Floor, etc. ConditioningEvery 1:30, 3 Rounds1) 250/200m Ski (FX: 200/150m) + AMRAP Calorie Row2) Rest3) 200m Run (FX: 100m) + AMRAP Calorie Bike4) Rest*Score is total AMRAP...Read More

Squad WOD2 Rounds for Time w/ Partner – Split Reps Any Way30 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)15 Synchro Sit-Ups3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)15 Synchro Sit-Ups3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)30 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)15 Synchro Sit-Ups3 Rope Climbs (FX:...Read More

StrengthEvery 3:00, 4 Sets8 Deadlifts1-2) 60-65%3-4) 65-70%Superset Accessory (3+ out of 4 sets)10/10 90/90 Hip Internal Rotation Lift Off Conditioning4 Rounds of :30 on/:30 off1) 18/14 Calorie Bike (FX: 14/11) (RX+: 22/17)2) AMRAP Burpees to 12″ Target (FX: Burpees to 6″ Target)3) Rest4) RestRead More

StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 High Hang Power Snatch + 1 Power Snatch (65-70%)5-8) 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch (70-75%)*Drop bar after High Hang/Hang Snatch ConditioningAMRAP 840 Double Unders (FX: 20)40 Speed Steps (FX: Single Unders)8 Snatches (125/85) (FX: 95/65) (RX+: 145/100)Read More

Core-Flex tonight at 5:45 PM! Come work on core strength and stability! StrengthEvery 3:00, 4 Sets8 Back Squats1-2) 60-65%3-4) 65-70%Superset Accessory (3+ out of 4 sets)15 Banded High Row + External Rotation ConditioningFor Time:500/400m Row (FX: 400/300m)30 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 15 Bar Muscle-Ups)60 Wall Balls (20/14) (10’/9′) (RX+: Unbroken)30 Chest to...Read More

TOMORROW is the deadline to order your Ice Shaker Bottles and Hats! $36 each! Venmo @crossfitroute7 StrengthEvery 3:00, 4 Sets1-2) 10 Strict Press (60-65%)3-4) 8 Strict Press (65-70%) Superset Accessory (3+ out of 4 sets)10 Prone Swimmers ConditioningAMRAP 15400m Run30 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)30 Single Dumbbell Box Step Ups...Read More