StrengthEvery 2:00, 3 Rounds1) 3-6 Max Height Strict Chin-Up(FX: 6 Banded Strict Chest to Bar Chin-Up w/ Pause at Top) 2) 3 Strict Ring Muscle-Up Transitions + 3 Strict Ring Dips w/ Pause in Dip(FX: 6 Ring Rows w/ Pause at Top + 6 Push-Ups w/ Pause at Bottom) RX+: 2-4 Strict Ring Muscle-Ups ConditioningAMRAP...Read More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayStrict Gymnastics/Ring Muscle-Up DevelopmentWednesdayBack SquatRing Muscle-Up Skills Clinic at 5:45 PMThursdayStrict PressFridayDeadliftSaturdaySquad WODSundayLower Body Stability/Balance StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch (↑, start at 60-65% 1RM Snatch)5-8) 1 Power Snatch + 1 Squat Snatch (↑) 2023 CrossFit Semifinals – Test 5For Time:8 Snatches (155/105) (FX:...Read More

Happy Father’s Day to all our Route 7 Nation fathers! Thank you for all you do for us and your families! StrengthEvery 2:00, 3 Rounds1) 10/10 Single Dumbbell Bench Press2) 10 Underhand Pendlay Row + 10 Underhand Ring Rows3) 6-10 Row Erg Pike-Ups (FX: Tuck-Ups) ConditioningAMRAP 1220/15 Calorie Row (FX: 15/11)15 Hand Release Push-Ups (FX:...Read More

Adjusted Schedule! SQUAD WOD: 8 AM and 9 AM Strongman Seminar with Cody Abell: 10 – 2 PM What: Come learn to lift a log and circus dumbbell! This will be an interactive seminar that includes working out. Cost: $45 (cash or venmo welcome at the door) Who: All are welcome to join! No experience...Read More

StrengthEvery 2:00, 6 Sets1-3) 2 Snatch Grip Push Press + 2 Overhead Squat (65-70% of 1RM Snatch)4-6) 2 Snatch Grip Push Jerk + 2 Overhead Squat (70-75%) ConditioningFor Time:10-8-6-4-2 Strict Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: Wall Facing)20 Wall Balls (20/14) (11’/10′) (FX: 10’/9′)*12:00 CapRead More

StrengthEvery 3:00, 4 Sets10 Deadlifts (55-60%) Superset Accessory (3+ out of 4 sets)15/15 Side Lying External Rotation ConditioningAMRAP 12250/200m Row (FX: 200/150m)12 Hang Power Cleans (115/80) (FX: 95/65) (RX+: Unbroken, 135/95)12 Bar Facing BurpeesRead More

Join us for Core-Flex tonight at 5:45 PM! Today we will do a core blast, work on overhead stability, and add some extra mobility for our lower body! ConditioningEMOM 211) 60 Double Unders (FX: 40)2) 18/14 Calorie Ski (FX: 16/12)3) 60 Double Unders (FX: 40)4) 18/14 Calorie Bike (FX: 16/12)5) AMRAP Bar Muscle-Ups (FX: Chest...Read More

StrengthEvery 3:00, 4 Sets10 Back Squats (55-60%)Superset Accessory (3+ out of 4 sets):30/:30 Weighted Ankle Mobilization ConditioningFor Time:600-400-200m Run (FX: 400-300-200m)24-16-8 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Alternating Pistols)*14:00 CapRead More

Weekly OverviewEvents/ClassesMondaySplit JerkTuesdayBack SquatWednesdayConditioning/Gymnastics IntervalsCore Flex at 5:45 PMThursdayDeadliftFridayOverhead SquatSaturdaySquad WODStrongman Seminar with Cody Abell at 10 AMSundayUpper Body Push/Pull StrengthEvery 2:00, 6 Sets2 Split Jerk w/ 5s Pause in Split + 1 Split Jerk1-3) 65-70% of 1RM CJ4-6) 70-75% ConditioningAMRAP 1220 Sit-Ups5 Wall Walks (FX: 3) (RX+: 2 Hand Release Push-Up into each Wall...Read More

StrengthEvery 2:00, 3 Rounds1) 8/8 Row in High Plank2) 100′ Sandbag Bear Hug Carry3) 50’/50′ Banded Farmer’s Carry ConditioningAMRAP 10200m Run50 Double Unders (FX: 30)10 Chest to Bar Pull-Ups (FX: Pull-Ups)Read More