Conditioning AMRAP 37100 Double Unders (Fx: 75)50 Sit Ups25 Burpee Box Jumps (24/20)25/20 Calorie Row (Fx: 20/15)Read More

Strength E2MOM 141 Tempo Front Squat (33×1) + 1 Front Squat @85 – 90% Conditioning 3 Rounds20 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)10 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)5 Power Snatches (135/95) (Fx: 95/65) (Rx+: 155/105)Read More

MOBILITY CLASS TONIGHT 5:45 PMCome work on HIP mobility with Coach Scinju! Strength E2MOM 14Rx+:10 Kip Swings + 5 Kipping Leg Raises + 5 Toes to Bar10 Hollow Rocks + 5 V – Ups Rx:10 Kip Swings + 3 Kipping Leg Raises + 3 Toes to Bar10 Hollow Rocks + 5 V – Ups Fx:5...Read More

Weekly OverviewEvents/ClassesMondayPower CleanTuesdayGymnasticsHip Mobility at 5:45 PMWednesdayFront SquatsAb Attack at 5:45 PMThursdayLong ConditioningFridayPush PressSaturdayPartner WODSundayFront Rack Lunges Strength E2MOM 6Muscle Clean + High Hang Power Clean (↑)Directly Into…E2MOM 6Clean Deadlift to Knee + Hang Power Clean (↑)Directly Into…EMOM 6Power Clean (↑) Conditioning 40 – 30 – 20 – 10 (Fx: 30 – 20 – 10...Read More

Strength E2MOM 10Overhead Squats1: 10 Reps @60%2: 8 Reps @65%3: 6 Reps @70%4: 4 Reps @75%5: AMRAP @80% Conditioning EMOM 181: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/18)2: AMRAP Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/18)4: AMRAP Box Jump Overs (24/20)5 – 6: RestRead More

One Partner working at a time! With a running clock: 0:00-25:00100 Wallballs (20/14) (RX+: 150) 75 Power Snatches (75/55) (FX: 55/35) (RX+: 95/65)  50 Bar Facing Burpees  40 Single DB Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)  30 Hand Release Pushups  20 Squat Cleans (185/125) (FX: 155/105) (RX+: 225/155)  *Rest in the remaining time  25:00-27:00 Rest   27:00-33:00Max Cal Row  *Partners can switch whenever they want  *Scores...Read More

Conditioning AMRAP 401000m Run20 Toes to Bar (Fx: 15)5 Rope Climbs (Fx: 3) (Rx+: 7)Read More

“Elizabeth” 21 – 15 – 9Cleans (135/95)Ring Dips Post-WOD Strength/Skill 4 RoundsOn Each Arm:Turkish Get Up with 5 Windmills Before Returning to the Ground100m JogRead More

Strength E2MOM 6Muscle Snatch + Snatch Grip Push Jerk (↑)Directly Into…E2MOM 6Snatch Deadlift to Knee + Hang Power Snatch (↑)Directly Into…EMOM 6Power Snatch (↑) Conditioning AMRAP 66 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)54 Double Unders (Fx: 36)Read More

Athlete Spotlight: Kosh R. Q: How did you find out about CrossFit Route 7 and what about it drew you to join? I started Crossfit at CFR7 5 years ago. I wasn’t physically active and had just turned 40 and didn’t really have much motivation to work on myself. One evening, while scrolling through Facebook, saw...Read More