StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 High Hang Squat Snatch + 1 Overhead Squat (65-70%)5-8) 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat (70-75%)*Hold onto bar between reps ConditioningAMRAP 1020 Med Ball Sit-Ups (20/14) (FX: Sit-Ups)20 Wall Balls (20/14)250/200m Row (FX: 200/150m)Read More

New Class Alert! “Core-Flex”Every other Wednesday, at 5:45 PMCome strengthen your core and work on your mobility with Coach Kevin! See you TONIGHT! StrengthEvery 1:30, 5 Rounds1) 1-3 PVC Hurdle Jump Ladders2) 50′ Sandbag Bear Hug Carry PVC Hurdle Jump Options1) Cone Jumps2) 6″ + 9″ + 12″ + 12″3) 12″ + 20″ + 24″...Read More

StrengthEvery 2:00, 6 Sets1 Push Press + 1 Split Jerk (↑, start at 60-65% 1RM CJ) Conditioning3 Rounds for Time:400m Run (FX: 300m)9 Shoulder to Overhead (185/125) (FX: 135/95) (RX+: 205/145)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayPush Press/Split JerkWednesdayPVC Hurdle Jumps/SandbagsAbs/Mobility Class at 5:45 PMThursdaySnatchFridayLong ConditioningSaturdayNo Class – Closed for Sadie HawkinsSadie Hawkins CompetitionSundayLower Body Balance/Stability StrengthEvery 2:30, 6 Sets3 03X-Tempo Back Squat (3s Pause in squat)1-3) 65-70%4-6) 70-75% ConditioningFor Time:30 Bar Facing Burpees30 Back Squats (135/95) (FX: 95/65) (RX+: 165/115)30 Burpees Over Bar30 Back Rack Lunge (135/95) (FX:...Read More

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