StrengthEvery 2:00, 3 Rounds1) 12/12 Single Dumbbell Row + :15-:30 Ring Row Hold2) 15/15 Banded Clamshells3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups) ConditioningEMOM 151) 250/200m Row (FX: 200/150m) (RX+: 300/250m)2) Rest3) Rest*Score is slowest roundRead More

We are ONE WEEK out from the Sadie Hawkins Competition! Mark your calendars to come next Saturday and support your fellow CrossFit Route 7 athletes as they battle for a spot on the podium! We will have food, a pop-up shop, and a live DJ! Squad WODFor Time w/ Partner – Split Reps Any Way180...Read More

Save the Date! Spring Nutrition SeminarWednesday, April 26th at 7:30 PMNeed another jump-start on nutrition? Or are you new to CrossFit and have NO idea what “nutrition” should look like as a CrossFit athlete? In addition to Coach Cameron, Coach Kevin and Coach Anastasia will also be doing nutrition coaching for CFR7 members, so that...Read More

ConditioningW/ Partner – alternate movementsAMRAP 124-6-8-10, etc.Calorie SkiWall Balls (20/14)Burpees Rest 4:00 AMRAP 124-6-8-10, etc.Calorie Bike25′ Shuttle RunsPush-Ups Post-WOD Cooldown1:00-2:00/1:00-2:00 Pigeon1:00-2:00 Foam Roll CalvesRead More

Double Unders and Toes to Bar Skills Clinic tonight at 5:45pm! We’ll cover progressions, WOD scaling suggestions, and tips and tricks for efficiency! StrengthEvery 2:00, 6 Sets1-3) 2x(1 Power Clean + 1 Split Jerk) (75-80% 1RM CJ)4-6) 1 Power Clean + 1 Split Jerk (80-85%) ConditioningAMRAP 1232/24 Calorie Row (FX: 24/18)8 Single Dumbbell Hang Clean...Read More

StrengthEvery 1:30, 4 Rounds1) 6-8 Wide Grip Strict Pull-Ups (FX: Banded) (RX+: Weighted)2) 6-8 Strict Ring Dips (FX: Banded) (RX+: Weighted)3) 15 Banded Face Pulls “Annie”For Time:50-40-30-20-10Double UndersSit-Ups*Compare to 5/12/22Post WOD Cooldown:1:00-2:00 Seal Pose1:00/1:00 Deep Hip Flexor Lunge or Couch Stretch1:00-2:00 Foam Roll CalvesRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayStrict Gymnastics, “Annie”WednesdayClean and JerkToes-to-Bar/Double Unders Skills Clinic at 5:45 PMThursdayLong Partner ConditioningFridayDeadliftSaturdaySquad WODSundayUpper/Lower Prehab, Row Sprints StrengthEvery 2:00, 8 Sets1-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65% 1RM Snatch)5-8) 1 Squat Snatch (↑) (FX: Continue 1-4) ConditioningIn 10:0024 Handstand Push-Ups (FX: 18) (RX+: Strict)into…AMRAP16 Box...Read More

ConditioningEMOM 241) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)4) 7 50′ Shuttle Runs (FX: 6) (RX+: 8)5) AMRAP Burpee Pull-Ups (FX: 6″ Target)6) Rest Strength/Prehab/Rehab3 Rounds for Quality20/20 Banded Wrist Extension w/ Rig20/20 Banded Wrist Flexion w/ RigRead More

Squad WOD3 Rounds for Time w/ Partner – Split Any Way600m Team Run (FX: 400m)8 Clean Complexes4 Rope Climbs (FX: 2) (RX+: 2 Legless + 2 Legged)*30:00 CapClean Complex3 Power Clean3 Hang Power Clean6 Push Jerk(RX: 115/80) (FX: 95/65) (RX+: 135/95)Read More

StrengthEvery 2:30, 6 Sets1-3) 5 31X-Tempo Front Squat (65-70%)4-6) 5/5 Pistols (FX: Single Leg Box Squat) (RX+: Weighted) ConditioningAMRAP 1212 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)12 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)36 Sit-UpsRead More