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

We are only ONE WEEK away from our Strongman Seminar – taught by “The World’s Strongest Tattooer” Cody Abell! He will be teaching us how to use the Log and the Circus Dumbbell. Register by signing up on this Google Spreadsheet! Squad WODEvery 1:30, 3 Rounds w/ Partner – Split Reps Any Way1) 32/24 Calorie...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 High Hang Power Clean + 1 Hang Power Clean + 1 Front Squat (↑, start at 60-65% 1RM CJ)5-8) 1 High Hang Squat Clean + 1 Hang Squat Clean (↑)*Hold onto bar between reps ConditioningAMRAP 824 Box Jumps (24/20)24 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)Read More