StrengthEvery 1:30, 5 Rounds1) 1 3s Pause Front Squat + 1 Pause Front Squat (60-65% of 1RM Front Squat)2) 3 Tall Box Jumps (↑) ConditioningAMRAP 1020 Box Step Overs (24/20)20 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)20 Pull-Ups (FX: 15) (RX+: 30)Read More

Weekly OverviewEvents/ClassesMondayHandstand DevelopmentTuesdayFront SquatWednesdaySnatchAb Attack at 5:45 PMThursdayConditioning IntervalsFridayCrossFit Open 23.2Friday Night Lights at 4:30 PMSaturdaySquad WODSundayTBDCrossFit Open 23.2 Make-Up at 11 AM StrengthEvery 2:00, 4 Rounds1) Handstand Walk Practice (FX: Handstand Development)2) 10 Pendlay Row ConditioningFor Time:15-12-9Deadlifts – ascending weightsBar Facing BurpeesHandstand Push-Ups (FX: 12-9-6) (RX+: Strict)*12:00 Cap*Deadlift Weights:(RX: 185, 205, 225/125, 145, 155)(FX:...Read More

StrengthEvery 2:00, 4 Rounds1) 5 33X-Tempo Bench Press (65-70%)2) 15/15 Elbow Supported Banded External Rotation ConditioningAMRAP 1036 Double Unders (FX: 24)12 Hand Release Push-Ups (FX: Push-Ups)2 Rope Climbs (FX: 1) (RX+: 2 50/50 Legless)Read More

For Time w/ Partner – Split Reps Any Way50-40-30-20-1025′ Shuttle RunsSingle Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: Double)Sit-Ups*30:00 CapRead More

Today we are doing 23.1 in all classes! The theme is SUPERHERO! Please reserve your spot on Zen Planner, or venmo the $25 drop-in fee to @crossfitroute7. All are welcome! Everyone will partner up and the class will be split into two heats — one to work out and one to judge your partner! Your Coach will...Read More

FINAL 2023 OPEN DETAILS WHAT: The CrossFit Open is HERE. Starting TODAY, CrossFit will release a workout every Thursday at 3pm for the next 3 weeks! CrossFit gyms around the world will all be doing the same CrossFit Open workout to challenge themselves and see how they stack up amongst their gym and the world! REMINDER, you...Read More

Want to develop your Bar Muscle-ups for the CrossFit Open?Join Coach Kevin for Skills Clinic tonight at 5:45 PM! FINAL 2023 OPEN DETAILS WHAT: The CrossFit Open is HERE. Starting this THURSDAY, CrossFit will release a workout every Thursday at 3pm for the next 3 weeks! CrossFit gyms around the world will all be doing the same...Read More

Valentine’s Day WODAMRAP 22 w/ Partner14 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)14 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 7 Chest to Bar Pull-Ups + 7 Bar Muscle-Ups)14 Bar Facing Burpees14 Toes to Bar (FX: 7)*One partner working at a time, switch every 1:00 CooldownProne Swimmers 2-3×10Lacrosse Ball Mash ShouldersFoam Roll QuadsRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayValentine’s Day WODWednesdayCleanBar Muscle-Up Skills Clinic at 5:45 PMThursdayStrict Gymnastics and Shoulder StabilityFridayCrossFit Open 23.1Friday Night Lights at 4:30 PMSaturdaySquad WODSeventh Heaven Competition WOD at 7:15 AMSundayTBD – Based on Open 23.1CrossFit Open 23.1 Make-Up at 11 AM StrengthEvery 2:00, 8 Sets1-4) 2 Muscle Snatch + 1 Power Snatch (↑, start at 35-40% of...Read More

The gym will be closed today to host the CrossFit L1 Certification Seminar.Read More