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

LAST CALL FOR TICKETS TO THE NATS GAME!Saturday, July 22nd, 7 PM! Tickets are $27. Family and friends welcome!Venmo @crossfitroute7 Weekly OverviewEvents/ClassesMondayClean, “The Chief”TuesdayStrict PressWednesdayBack SquatCore Flex at 5:45 PMThursdaySnatchFridayDeadliftSaturdaySquad WODSundayCore, Conditioning Intervals StrengthEvery 2:00, 6 Sets1 Power Clean + 1 Squat Clean (↑, start at 65-70% 1RM CJ)*Hold onto bar between reps “The Chief”5...Read More

Conditioning5 Rounds of :45 on/:15 off1) AMRAP Calorie Row2) AMRAP Box Step Overs (24/20)3) AMRAP Calorie Bike4) AMRAP Sit-Ups5) AMRAP Calorie Ski6) Rest*Score is total repsRead More