StrengthEvery 2:00, 6 Sets2x(1 Clean Pull w/ Pause in Extension + 1 High Hang Clean to Parallel Catch) 1-3) 65-70%4-6) 70-75% ConditioningAMRAP 15200m Run5 Chest to Bar Pull-Ups (FX: Pull-Ups)10 Hand Release Push-Ups (FX: Push-Ups)15 Jump SquatsRead More

Partner WODFor Time – w/ Partner, Split Reps Any Way80/60 Calorie Row (FX: 60/45)into…4 Rounds:20 Power Snatches (115/80) (FX: 95/65) (RX+: 135/95)40 Back Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)60 Sit-Upsinto…80/60 Calorie Row (FX: 60/45)*30:00 CapRead More

StrengthEvery 2:00, 3 Rounds1) 5 33X-Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted) 2) 50′ Backward Sled Pull + :30 Wall Sit*33X-Tempo = 3s eccentric, 3s pause in dip, explode Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Ski2) AMRAP Wall Balls (20/14)3) AMRAP Calorie Bike4) AMRAP 25′ Shuttle Runs*Score is total repsRead More

StrengthEvery 1:30, 5 Rounds1) 3 Max Height Strict Pull-Up w/ 3s Eccentric (FX: Banded) (RX+: Weighted)2) 2 Hang Power Clean (↑)*Hold onto bar between Clean reps ConditioningFor Time:150 Double Unders (FX: 100)into…18-12-6 Power Clean (155/105) (FX: 135/95) (RX+: 185/125)9-6-3 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: 12-9-6)*12:00 CapRead More

Interested in learning more about Ring Muscle-Up progressions and technique? Come join Coach Kevin for Skills Clinic tonight at 5:45pm! StrengthEvery 2:30, 6 Sets1-3) 5 30X-Tempo Back Squat (70-75%)4-6) 16 3″ Deficit Back Rack Reverse Lunge (25-35%) Conditioning4 Rounds for Time:250/200m Row (FX: 200/150m)15 Box Jumps (24/20)15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)*14:00 CapRead More

StrengthEMOM 101) 2 Push Press + 1 Push Jerk (↑, start at 55-60% 1RM CJ)2) 15 Underhand Banded Pullaparts*Reset each time on Push Press/Push Jerk; no Touch and GoRest 2:00EMOM 53-4 Wall Walks (FX: 1-2) (RX+: 25′ Handstand Walk) ConditioningAMRAP 88 Burpees Over Bar12 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 135/95)16 Toes to Bar...Read More

Weekly OverviewEvents/ClassesMondayAgility Ladder & SandbagsTuesdayPush Press/Jerk & Handstand DevelopmentWednesdayBack Squat & LungeRing Muscle-Up Skills Clinic at 5:45 PMThursdayCleanFridayRing Dips & Sled PullSaturdaySquad WODSundayClean Technique StrengthEvery 1:30, 5 Rounds1) 1-2 PVC Hurdle Jump Ladders2) 2-4 Sandbag Over the Shoulders PVC Hurdle Jump Options1) Cone Jumps2) 6″ + 9″ + 9″ + 12″3) 12″ + 20″ +...Read More

StrengthEvery 2:30, 6 Sets1-3) 5 31X-Tempo Bench Press (65-70%)4-6) 15 Dumbbell Bench Press + :15 Ring Row Hold ConditioningAMRAP 12200m Run2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)100m Run1 Rope ClimbRead More

Coach Zac and Mariah will be moving to Idaho next week. We will miss them dearly but we are so excited for them and their new adventure on the west coast! Join us today to celebrate them and all they have done for CrossFit Route 7! Seventh Heaven: 7:15 AMSquad WOD: 9 and 10 AMCaboose...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Bent Over Row2) 15/15 Side Lying External Rotation3) Accumulate :30-:45 L-Sit Hold*L-Sit: Parallettes, Ring Support Hold, Box Support Hold, Seated Hold ConditioningAMRAP 93-6-9-12-15, etc.Toes to Bar (FX: Hanging Knees to Chest)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Read More