Strength Every 1:30, 9 Sets (3 full rounds)1) 6/6 30X-Tempo Single Arm Dumbbell Bench Press (↑) (3s eccentric)2) 10 Banded Strict Chinups(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken))3) 15 Banded Face Pulls*Score is FX/RX/RX+ Conditioning AMRAP 1220 Situps (RX+: Weighted (15/10))20 Front Rack Reverse Lunge (95/65) (FX: 75/55) (RX+: 115/80)20 Wallballs (20/14) (RX+:...Read More

Ankles/Wrist Mobility Class at 5:45 PM tonight! Make the most of your snatches and overhead squats by making sure your joints are limber! Strength Every 2:00, 8 Sets1-4) 2 High Hang Power Snatch + 1 Overhead Squat (↑)5-8) 2 High Hang Squat Snatch (↑) Conditioning For Time:12-9-6-3 Handstand Pushups(FX: 9-7-5-3) (RX+: 2/1″ Deficit (25lbs/10lbs plates))*200m...Read More

Starting today, we are going to be on CFR7-specific programming written by our very own Coach Kevin! Hope you all enjoy it! Weekly OverviewEvents/ClassesMondayBack SquatBar Muscle-Up Skills Clinic at 5:45 PMTuesdaySnatchAnkles/Wrists Mobility Class at 5:45 PMWednesdayBench/Chinup/Face PullsAb Attack at 5:45 PMThursdayDeadliftFridaySplit JerkSaturdaySquad WODSundayPike HSPU/Bent-Over Row/L-Sit Lift Strength Every 3:00, 4 Sets10 Back Squats + 10...Read More

Strength E3MOM 151 – 4: 10 Strict Presses @55 – 60%5: AMRAP @55 – 60% Conditioning 3 Rounds200m Run250/200m Row (Fx: 200/150)30 Box Jumps (24/20) (Rx+: 27/22)Read More

SQUAD-WOD Cash-In: 1000/800m Row/Ski cash in (Rx+: 1200/1000) 16 Rounds for Time (Partners alternate FULL rounds) 8 Hang Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95) 24 Double Unders (FX: 18) (RX+: 30) **4 Synchro Bar Facing Burpees after each round (FX: Synchro Burpees)** Cash-Out: 1000/800m Row/Ski (Rx+: 1200/1000)Read More

Strength E2MOM 16 1 Front Squat (ME) Conditioning AMRAP 7 7 Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120) 14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24) Time Cap 12:00Read More

Strength E2MOM 12Power Snatch + High Hang Squat Snatch (↑) Conditioning E2MOM 81: 450/400m Ski (Fx: 400/350m) (Rx+: 500/450)2: 30/22 Calorie Bike (Fx: 25/20) (Rx+:34/25)3: 20 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 145/100)4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

Today we are excited to announce that we have partnered with Hybrid AF and will be offering 24/7 access to CrossFit Route 7! We realize that your schedules do not always perfectly align with class times and Hybrid AF will give you all unlimited access to fitness. Rates are below! Email [email protected] to upgrade to 24/7...Read More

Join us for Mobility Class at 5:45 PM today! This week we’re focusing on ankles and wrists. Strength 6 Rounds10 Hollow Rocks10 V – Ups (Fx: Tuck Ups)1 Candlestick Each Leg (Fx: Candlestick to Narrow Stance Squat) Conditioning AMRAP 20With a Partner, Alternating Movements20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)10 Push Press (135/95) (Fx: 95/65)...Read More

Please join us for the bbq immediately after you complete Murph. Bring food or drink to share! In honor of Lieutenant Michael P. Murphy – Killed in Action on June 28, 2005 in Afghanistan “Murph” 1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 Mile Run Rx: Unpartitioned with weight vest. (20/14) Weekly OverviewEvents/ClassesMondayMurphMemorial Day...Read More