Join Coach Mariah for Ab Attack tonight at 5:45 PM! StrengthEvery 3:00, 5 Rounds1-3)3 Bench Press (80-85%)15 Banded Face Pulls 4-5)6 Bench Press (70-75%)Max Unbroken Ring Rows ConditioningAMRAP 10300m Run (FX: 200m Run)12 Toes to Bar (FX: 8) (RX+: 15 Unbroken)3 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Up into each Wall Walk)Read More

StrengthEvery 3:00, 5 SetsRX: 3 Deadlifts (Sets 1-2: 75-80%, Sets 3-5: 80-85%)FX: 5 Deadlifts (70-75%) Superset Accessory1-2) 10 3″ Toe Elevated Calf Raise3-5) 15/15 Banded Terminal Knee Extension ConditioningEMOM 121) 50 Double Unders (FX: 35) (RX+: 70)2) 16/12 Calorie Ski (FX: 12/8)3) 16/12 Calorie Bike (FX: 12/8) – AMRAP Last Round4) Rest*Score is AMRAP Calorie...Read More

Weekly OverviewEvents/ClassesMondayPower SnatchTuesdayDeadliftWednesdayBench PressAb Attack at 5:45 PMThursdayBack SquatFridayPush Jerk/Split JerkSaturdaySquad WODSundayLower Body Bodybuilding StrengthEvery 2:00, 8 Sets1-4) 1 Power Snatch w/ Pause at Knee + 1 High Hang Squat Snatch (↑)5-8) 1 Power Snatch + 1 High Hang Squat Snatch (↑)*Hold onto bar between reps Conditioning4 Rounds for Time:12 Bar Facing Burpees8 Overhead Squat...Read More

Strength Every 2:00, 3 Rounds1) 16 Back Rack Box Step Ups (24/20)2) 20 Weighted Russian Twists + :40-1:00 Long Lever Plank Conditioning Every 2:00, 2 Rounds1) 300m Run (FX: 200m) + AMRAP Calorie Ski2) Rest3) 300m Run (FX: 200m) + AMRAP Calorie Bike4) Rest*Score is total AMRAP CaloriesRead More

SQUAD WOD 2022 CFR7/BCF Scaled Comp – Event 3 v2.0 AMRAP 20 w/ Partner – Split Reps Any Way 40 Toes to Bar (FX: Hanging Knee Raises OR 30) (RX+: Only break after 8+) 4 Synchro Burpees 40 Goblet Lunge (50/35) (FX: 35/20) (RX+: 70/50) 4 Synchro Burpees 40 Box Jump Overs (24/20) 4 Synchro...Read More

Time to sign-up for the First Annual CFR7 Golf Tournament on October 22! To participate, please sign-up at the link below and venmo $80 to @crossfitroute7 (cost includes 18 holes of golf, cart, balls, beer, prizes). Link to Sign-Up: https://docs.google.com/spreadsheets/d/1KSmbL69KrhxG-zjQEZQBYHs20RVBNR8dwgRr94fq–M/edit?usp=sharing Strength In 12:00Establish 1RM Strict PressStrict Press 3×5 (75-80% of 1RM) FX:Every 2:00, 6 Sets1-3)...Read More

Strength EMOM 81) 15/15 Lateral Banded External Rotations2) 15 Spanish Squats Conditioning Every 4:00, 5 Rounds400m Run (FX: 300m)15 Weighted Situps (15/10) (FX: Situps) (RX+: Weighted (25/15))2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)*Score is slowest roundRead More

“Coach Ryan”For Time:150 Double Unders30 Devil’s Press (50/35)30 Handstand Push-Ups30 Burpee Box Jump Overs (24/20)30 Hang Power Snatch (125/85)150 Double Unders Post-WOD Strength/Mobility 3 Rounds of :50 on/:10 off1) Prone Swimmers2) Pancake Stretch w/ Rig3) Saddle PoseRead More

Lower back feeling tight? Join Coach Scinju for his Mobility Class at 5:45 PM! Strength In 12:00Establish 1RM Weighted Strict Pull-UpFeet Elevated Ring Rows 3×10 FX:Every 3:00, 4 Sets10 Banded Strict Pull-Up10 Ring Rows *Score is Weight for Pull-Up OR FX Conditioning 2 Rounds for Time:-30/21 Calorie Row (FX: 24/18)-40 Single Dumbbell Suitcase Reverse Lunges...Read More

Bar Muscle-Up Clinic tonight with Coach Kevin at 5:45 PM! Congratulations to all of our competitors who competed in our throw-down against Ballston CrossFit this past weekend! Thank you to everyone who came out to support and help judge! Congratulations to the winning team! Megan, Coach Ryan, Adam, and Max! Thank you to everyone who...Read More