Today is the CFR7/BCF Throw-down/BBQ! Join us at Ballston CrossFit at 3 PM to cheer on your fellow athletes! Squad WODSeptember 11, 2001 Tribute WOD For Time w/ Partner – Split Reps Any Way 2001m Row into… 9 Rounds:11 Hang Power Clean (115/80) (FX: 95/65) (RX+: 135/95) 11 Box Jumps (24/20) 11 Push Jerk (115/80)...Read More

Strength Every 2:00, 5 Sets3 Bench Press (↑) (start around 70%) Conditioning Every 1:30, 2 Rounds1-2) 500m Run (FX: 400m) (RX+: 600m)3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13) + AMRAP Wallballs (20/14)4) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13) + AMRAP Wallballs (20/14)5) Rest*Score is total WallballsRead More

Pre-Order your shirt for our Barbell For Boobs event on October 1 to kick off breast cancer awareness month! How: Venmo $25 to @crossfitroute7; Comment COLOR/SIZE (unisex sizes)Deadline to Order: Monday, September 12! Strength Every 3:00, 5 SetsRX: 1 Deadstop Deadlift + 3 Deadlifts (75-80%)FX: 5 Deadlifts (Set 1: 65-70%; Sets 2-5: 70-75%) Superset Accessory1-5)...Read More

Join Coach Mariah for Ab Attack at 5:45 PM tonight! Strength Every 2:00, 8 Sets1-2) 1 Squat Snatch w/ Pause 2″ From Floor + 1 Squat Snatch w/ Pause at Knee (65-70%)3-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (70-75%)5-8) 2 Squat Snatch (75-80%) Conditioning For Time:36-24-12 Weighted Situps (15/10) (FX:...Read More

Strength Every 3:00, 5 SetsRX: 1 Pause Back Squat + 3 Back Squats (75-80%)FX: 5 Back Squats (Set 1: 65-70%; Sets 2-5: 70-75%) Superset Accessory1-5) 15 Underhand Banded Pullaparts Conditioning AMRAP 12200/150m Row (RX+: 250/200m)10 Box Jumps (30/24) (FX: 24/20) (RX+: 33/26)20 Single Kettlebell Hang Clean (24/16) (FX: 16/12) (RX+: 32/24)Read More

Happy Labor Day! Join us to honor U.S. Army First Lieutenant Ashley White in hero WOD “White” Classes at 8 and 9 AM! U.S. Army First Lieutenant Ashley White U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard,...Read More

Strength Every 2:00, 6 Sets3-Level High Hang Clean (↑) Conditioning 2 Rounds for Time:400m Run (FX: 300m)60 Double Unders (FX: 40) (RX+: 80)15 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)*14:00 CapRead More

SQUAD-WOD! One partner working at a time, alternating minutes: 2 RoundsEMOM 64 Burpee Sandbag Tosses + AMRAP Calorie Ski (RX: 100/70) (RX+: 150/100) (Scaled: Burpee Slam-Balls) REST 2 Minutes EMOM 616 Wallballs (20/14) + AMRAP Calorie Bike REST 2 Minutes Score: Total CaloriesRead More

Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Snatch + 2 Power Snatch (65-70%)3-4) 3 Power Snatch (70-75%)5-8) 2 Power Snatch (75-80%) Conditioning AMRAP 99 Chest to Bar Pull-Ups (FX: 9 Pull-Ups OR 6 Chest to Bar Pull-Ups)6 Burpees Over Bar3 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)Read More

2022 CFR7/BCF Scaled Competition Event 2“Carolina Reaper” – IndividualFor Time:20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)30/25 Calorie Row (FX: 25/20)30 Situps (RX+: Weighted (25/15))30/25 Calorie Row (FX: 25/20)20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)*14:00 Cap Post-WOD Strength/Skill Every 3:00, 4 Sets10/10 Single Arm Kettlebell Sots Press15/15 Banded Wrist Extension w/ Rig15/15 Banded Wrist Flexion w/...Read More