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

StrengthEvery 2:00, 3 Rounds1) 15 Banded Overhead Tricep Extension + 10 Dumbbell Bench Press2) 15 Banded Hammer Curls + 10 Ring Rows3) :30-:45 Plank + :15 Plank Get Ups ConditioningFor Time:250/200m Ski (FX: 200/150m) (RX+: 300/250m) (1:00 Cap)80 Double Unders (FX: 60) (RX+: 120)20 Burpees to 12″ Target (FX: 6″)*8:00 CapRead More

Conditioning“12 Days of Christmas”For Time:1 Clean and Jerk (155/105) (FX: 135/95)2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)3 Handstand Push-Ups (4″ Deficit for Men) (FX: Handstand Push-Ups)4 Front Squats (155/105) (FX: 135/95)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24) (FX: 24/16)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull-Ups (FX: Pull-Ups)11 Shoulder to...Read More

StrengthEvery 2:00, 3 Rounds1) 100′ Forward Sled Pull2) 50’/50′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry (KB or DB)3) :15-:30/:15-:30 Starfish Side Plank (FX: Side Plank) ConditioningEvery :30, 6 Rounds1) AMRAP Calorie Bike2) Rest3) Rest4) Rest*Score is lowest Calorie roundRead More