Weekly OverviewEvents/ClassesMondayClean and Jerk ComplexTuesdayBack SquatWednesdayGymnastics DevelopmentThursdayLong ConditioningFridayCrossFit Open 25.2Friday Night Lights:4:30pm, 5:30pm, 6:30pmSaturdayTBDSundayTBD StrengthEvery 2:30, 6 Sets1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk (↑, start from 50-60% of 1RM CJ)*Hold onto bar b/t reps ConditioningFor Time:20 Box Jumps (24/20)15 Clean and Jerks20 Box Jumps (24/20)10 Clean and...Read More

9AM: Regular class WOD 10 AM: Open Make-Up! StrengthEvery 3:00, 4 Sets6 Tempo Bench Press (60-70%) +6 Tempo Strict Pull-Ups (Banded/Weighted)*3s downConditioning3 Rounds of 1:00 on, :10 off1) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)2) AMRAP Hand Release Push-Ups (FX: Push-Ups)3) AMRAP Toes to Bar (FX: Hanging Leg Raises)4) Rest*RX/RX+ Min: 80*Score is total AMRAP...Read More

4 Rounds for Time w/ Partner – Split Reps Any Way400m Team Run (FX: 200m)150 Double Unders (FX: 100 OR Single Unders)500m Row50 Wall Balls (20/14) (FX: 14/10)*38:00 CapRead More

CrossFit Open 25.1 starts THIS WEEK! Whether you’re signing up through HQ or just doing it for fun, this is a GREAT way to get involved with our local CrossFit Route 7 community!CFR7 Open Checklist:– Read Anastasia’s Seven Up post about scoring (or ask your team’s coach)– Reserve your spot for Friday Night Lights on...Read More

TOMORROW IS 25.1, Week 1 of the Open! Tune in to Games.CrossFit.Com at 3 PM today to find out what the workout is! Come in your best 80s gear tomorrow and see you for our first FRIDAY NIGHT LIGHTS! Conditioning5 Rounds of 1:00 on, :10 off1) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)2) AMRAP Calorie...Read More

Get ready for the Open! Sign up for the Handstand Skills Clinic tonight at 5:30 PM! StrengthEvery 2:30, 5 Sets3 Push Press w/ Pause at Top (55-65% of 1RM CJ)*Touch and Go; take from floor ConditioningAMRAP 1212 Box Jump Overs (24/20)8/8 Single Dumbbell Snatch (50/35) (FX: 35/20)4 Wall Walks (FX: 2)*RX Min: 4 RoundsRead More

We are starting a CFR7 Book Club! Interested in learning about details or participating? CLICK HERE to sign-up! StrengthEvery 2:30, 6 Sets1-3) 1 Pause Front Squat + 2 Front Squat (65, 70, 75%)4-6) 3 Front Squats (80-85%) ConditioningAMRAP 1025 Calorie Row50 Wall Balls (20/14) (FX: 14/10)100 Double Unders (FX: 75 OR Single Unders)Read More

Weekly OverviewEvents/ClassesMondaySnatch,CrossFit Open 19.3 Re-TestTuesdayFront SquatWednesdayPush Press5:30pm HandstandSkills ClinicThursdayLong ConditioningFridayCrossFit Open 25.1Friday Night Lights:4:30pm, 5:30pm, 6:30pmSaturdayTBDSundayTBD StrengthEvery 2:00, 8 SetsPower Snatch1-2) 3 @ 60-65% of 1RM Snatch3-4) 2 @ 70-75%5-8) 1 (↑)*Reset b/t reps ConditioningCrossFit Open 19.3For Time:3 Rounds of:10 Power Snatch (95/65) (FX: 65/45)12 Bar Facing Burpees Rest 3:00 3 Rounds of10 Bar Muscle-Ups (FX:...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Box Step Ups2) 8/8 Single Leg Single Dumbbell Romanian Deadlift ConditioningAMRAP 1216/12 Calorie Row (FX: 12/9)12 Box Jumps (24/20)12 Russian Kettlebell Swings12 Goblet Reverse Lunge*KB Weights: (24/16) (FX: 16/12) (RX+: 32/24)*RX/RX+ Min: 5 RoundsRead More

Seventh Heaven! 7:15 AMSquad WOD: 9 & 10 AM Sign-up for the Open! We draft teams Monday night! Squad WOD2 Rounds of 2:00 on, 0:10 off w/ Partner – Split Reps Any Way1) AMRAP Calorie Ski2) AMRAP Shoulder to Overhead (135/95) (FX: 95/65)3) AMRAP Bar Facing Burpees4) Rest5) AMRAP Calorie Bike6) AMRAP Power Cleans (135/95)...Read More