This Wednesday is the LAST DAY to buy tickets to the Annual CFR7 Nationals Game! Tickets are $25 – family/significant others welcome!Click HERE to sign up, then Venmo @crossfitroute7! Weekly OverviewEvents/ClassesMondayHandstand DevelopmentTuesdayFront SquatWednesdayTwo-Part ConditioningNats Ticket Deadline!Thursday“Annie” Benchmark WODFridaySplit JerkSaturdaySquad WODSundayDips, Bent Over Row, Core Strength/SkillEvery 2:00, 5 SetsHandstand Development Handstand Options:– Sc: 3-5 Wall Walk...Read More

StrengthEMOM 121) 6-8 Strict Chin-Ups (FX: Banded/Barbell) (RX+: Weighted)2) 1:00 AMRAP Push-Ups (FX: 10-15 Variation)3) 20 Underhand Banded Pullaprts*Push-Ups do NOT have to be unbroken ConditioningFor Time:300m Run90-60-30 Double Unders (FX: 60-45-30 OR Single Unders)45-30-15 Sit-Ups*14:00 CapRead More

Squad WOD2 Rounds of 3:00 on, 3:00 off w/ Partner – Split Reps Any Way1)40/30 Calorie Row (FX: 30/22)AMRAP Hang Power Cleans (135/95) (FX: 95/65) 2)40/30 Calorie Ski (FX: 30/22)AMRAP Shoulder to Overhead (115/80) (FX: 85/60) 3)40/30 Calorie Bike (FX: 30/22)AMRAP Thrusters (95/65) (FX: 75/55)*Score: Total Barbell RepsRead More

StrengthEvery 2:00, 3 Rounds1) 8 Snatch Grip Romanian Deadlift (50-60% of 1RM Snatch)2) 10 Supinated Inverted Row w/ Pause at Top3) 12 3″ Front Foot Elevated Goblet Reverse Lunge Conditioning3 Rounds for Time:12 Lateral Burpees Over Bar12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: Double Dumbbell Suitcase)12 Deadlifts (205/145) (FX: 165/115) (RX+:...Read More

ConditioningIn 25:001 Mile Run (FX: 1200m)into…AMRAP15 Calorie Row15 Pull-Ups (FX: 10)45 Double Unders (FX: 30 OR Single Unders)*RX/RX+ Min: 4 Rounds Cooldown1:00/1:00 Lat Stretch w/ Rig1:00/1:00 Calf Stretch w/ Rig1:00-2:00 Saddle PoseRead More

StrengthIn 9:00Build to Heavy Power Clean Triple*Touch and Go “The Chief”5 Rounds of 3:00 on/1:00 offAMRAP 33 Power Cleans (135/95)6 Push-Ups9 Air Squats*Compare to 6/3/2024Read More

StrengthEMOM 81) 10 Dumbbell Press2) 4-6 Strict Pull-Ups (FX: 8 Seated Barbell Pull-Ups) (RX+: Weighted) Conditioning3 Rounds of 1:00 on, :10 off1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)4) AMRAP Burpee Pull-Ups (FX: Burpee Jumping Pull-Ups)5) Rest*RX/RX+ Min: 25 Burpee Pull-UpsRead More

Today is our Sadie Hawkins Competition! Come cheer on our athletes and support Route 7 Nation! We will have food and multiple pop-up shops for you to buy CrossFit gear! First heat kicks off at 8 AM and we will finish around 4 PM!Read More

No 6:30 PM Class or Open WOD today – we are getting ready for Sadie Hawkins tomorrow! Conditioning3 Rounds for Time:500/400m Row (FX: 400/300m)30 Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)600m Run (FX: 400m)30 Wall Balls (20/14) (FX: 14/10)*32:00 Cap Cooldown1:00/1:00 Pigeon Pose1:00 Downdog to Seal Pose1:00 Straddle PoseRead More

StrengthEvery 2:30, 6 Sets4 Push Press1-2) 60-65% of 1RM CJ3-4) 65-70%5-6) 70-75%*Reset b/t reps ConditioningAMRAP 124 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Ups)8 Curtis Ps (115/80) (FX: 75/55)12 Lateral Burpees Over Bar*Curtis P = 1 (Power) Clean + 2 Front Rack Lunges + 1 Push Press*RX/RX+ Min: 2+4Read More