DEADLINE TO SIGN-UP FOR THE GOLF TOURNAMENT IS TODAY!Come join us this Saturday at South Riding Golf Course, at 1pm! Venmo @crossfitroute7 $90 to join. Build up your mobility and stability at Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 1:30, 4 Rounds1) 6-8 Strict Chin-Ups (FX: Banded) (RX+: Weighted)2) 6-8 Strict Ring...Read More

StrengthIn 15:00Establish 3RM Back SquatFX:Every 3:00, 5 Sets3 Back Squats1) 70-75%2-3) 75-80%4-5) 80-85%Superset Accessory (3+ out of 5)12 Dumbbell High Pulls Conditioning|4 Rounds for Time:250/200m Row (FX: 200/150m)15 Jump Squats10 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayLong ConditioningLabor Day Schedule:7:30 AM – Open Gym9 AM – WODTuesday3RM Back Squat (Fx: 5×3)WednesdayStrict Gymnastics5:45 PM – Core FlexThursdaySnatchFridayUpper Body PumpSaturdaySquad WOD7:15 AM – Seventh Heaven Comp WODSundayLower Body Functional Bodybuilding Conditioning3 Rounds of 4:00 on/1:00 off200m Run20 Single Kettlebell Suitcase Lunge (24/16) (FX: 16/12) (RX+: 32/24)15 Push-Ups (FX: 10) Rest 5:00 3...Read More

CLASS WOD: 9 AM (only!!)Yoga: 10:15 AM! StrengthEvery 1:30, 3 Rounds1) 50′ Backwards Sled Pull2) 50’/50′ Single Dumbbell Overhead Carry3) 50’/50′ Single Arm Farmer’s Carry Conditioning4 Rounds of :50 on/:10 off1) AMRAP Calorie Bike2) Rest3) AMRAP Calorie Ski4) Rest*Score is lowest total calorie roundRead More

Squad WODAMRAP 12 w/ Partner – Alternate Full Rounds400m Team Run (FX: 300m)into…40 Double Unders5 Snatches (95/65) (FX: 75/55) (RX+: 115/80, Unbroken) Rest 6:00 AMRAP 12 w/ Partner – Alternate Full Rounds25 Synchro Bar Facing Burpees (FX: 15)into…100m Run5 Cleans (115/80) (FX: 95/65) (RX+: 135/95, Unbroken)Read More

Labor Day Weekend Schedule — Reserve your spot today!SaturdayOpen Gym: 7:30 – 9 AMSquad WOD: 9 & 10 AM SundayWOD: 9 AM ONLYYoga: 10:15 AM Monday, Labor DayOpen Gym: 7:30 – 9 AMWOD: 9 AM ONLY StrengthEvery 1:30, 4 Rounds1) 100′ Sandbag Bear Hug Carry2) 8-12 Alternating Pistols (FX: 8/8 Lateral Box Step Ups)3) 6-8...Read More

Labor Day Weekend Schedule — Reserve your spot today!SaturdayOpen Gym: 7:30 – 9 AMSquad WOD: 9 & 10 AM SundayWOD: 9 AM ONLYYoga: 10:15 AM Monday, Labor DayOpen Gym: 7:30 – 9 AMWOD: 9 AM ONLY StrengthEvery 3:00, 4 Sets6 Bench Press1-2) 70-75%3-4) 75-80% Superset Accessory (3+ out of 4 sets)15 Banded High Row +...Read More

Rope Climb Skills Clinic tonight at 5:45 PM!Sign up on ZenPlanner! StrengthEvery 3:00, 5 Sets1 Deadstop Deadlift + 3 Deadlifts (75-80%)FX:5 Deadlifts1) 65-70%2-5) 70-75%Superset Accessory (3+ out of 4 sets)~1:00 Ankle Circles on Foam Roller ConditioningFor Time:500/400m Ski (FX: 400/300m) (RX+: 550/450m) (2:00 Cap)150 Double Unders (FX: 100)500/400m Row (FX: 400/300m) (RX+: 550/450m)*8:00 CapRead More

StrengthEvery 2:30, 6 Sets1-3) 1 Split Jerk + 3 Jerk Balances (50-55%)4) 3 Split Jerks (65-70%)5) 3 Split Jerks (70-75%)6) 3 Split Jerks (75-80%) ConditioningFor Time:15-12-9Box Jumps (30/24) (FX: 24/20)Shoulder to Overhead (155/105) (FX: 115/80) (RX+: 185/125)*3 Wall Walks after each round (FX: 2) (RX: 4)*10:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdaySplit JerkWednesdayDeadlift5:45 PM – Rope Climb Skills ClinicThursdayBench PressFridaySandbags/Strict GymnasticsSaturdaySquad WODSundaySleds, Farmer/Overhead Carries11:15 AM – Yoga Class StrengthEvery 3:00, 5 Sets1 Pause Back Squat + 3 Back Squats (75-80%)FX:5 Back Squats1) 65-70%2-5) 70-75%Superset Accessory (3+ out of 5 sets)10 Prone Swimmers ConditioningFor Time:400m Run (FX: 300m)50 Wall Balls (20/14) (FX: 40) (RX+: Unbroken)400m...Read More