Skills Class Canceled until further notice Strength: 5 Strict Toes to Bar (Fx: Strict Leg Raises) (Rx+: 7)10 Arch Extensions or GHD Hip Extensions10 Scap Pull Ups10 Kip Swings Skills: Freestanding Handstand Hold and/or Handstand Walks Conditioning: AMRAP 714 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)14 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Free Beginner CrossFit Class @ 12PM REGISTER Strength: E2MOM 161 Squat Clean1 – 2: 70 – 75%3 – 4: 75 – 80%4 – 8: Build to Heavy SingleIf you miss a lift, reduce weight by 5% Conditioning: 30 – 20 – 10 Push Ups (Fx: 20 – 10 – 5) (Rx+: 40 – 30 –...Read More

Conditioning: E6MOM 30800m Run (Fx: 600m)AMRAP8 Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)8 Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Pick up where you left off on each AMRAP.Read More

Strength: E3MOM 158 Deadlifts1: 65 – 70%2: 65 – 70%3: 65 – 70%4: 70 – 75%5: 70 – 75% Conditioning: 5 Rounds50 Double Unders (Fx: 35)7 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)  Read More

Strength: EMOM 61 High Hang Muscle Snatch (↑)Rest 1:00EMOM 81 High Hang Power Snatch (ME) Conditioning: For Time:1000m RowRead More

Rope climbs in todays WOD Mobility @ 5:45PM Outdoor Core Blast Tonight@ 6:45PM! Free Beginner CrossFit Class @ 7:45PM REGISTER Big thanks to these hard working competitors. They went head to head with CrossFit Route7 scaled athletes! Strength: E3MOM 15Push Press1 – 4: 8 @60 – 65%5: AMRAP @60 – 65% Conditioning: AMRAP 168 Each...Read More

Weekly OverviewEvents/ClassesMondayBack SquatsTuesdayPush Press Rope Climbs in WODMobility @ 5:45PMOutdoor Core Blast Tonight @6:45PMFree Beginner CrossFit Class @ 7:45PM REGISTERWednesdayPower Snatch ThursdayDeadlifts FridayLong EMOM Saturday Squat Clean Free Beginner CrossFit Class @ 12PM REGISTERScaled Comp @ CFR7 3-8PM SundayAccessory WorkYoga @ 10AMNo Skills class. Strength: E3MOM 158 Back Squats1: 65 – 70%2: 65 – 70%3:...Read More

Skills Class today @ 1:30PM (Double Unders & Toes To Bar) No more open gym 3:30 – 5:30PM and 4:30PM WOD. Strength: E2MOM 161 Squat Snatch1 – 2: 70 – 75%3 – 4: 75 – 80%5 – 8: Build to Heavy SingleIf you miss a lift, reduce weight by 5%. Conditioning: AMRAP 1015/10 Calorie Row...Read More

Free Beginner CrossFit Class @ 12PM REGISTER Scaled Competition at CFR7 between 3-8PM come out and watch your fellow athletes throw down! Strength: E3MOM 158 Deadlifts1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning: 5 Rounds10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)5 Chest to...Read More

Conditioning: E3MOM 361: 600/525m Ski (Fx: 500/450m) (Rx+: 650/575m)2 – 3: AMRAP20 Wall Balls (Fx: 15) (Rx+: 11’/10′)10 Burpees Over the Dumbbell5 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20) (Rx+: 70/50)4: RestRead More