“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

Strength Every 1:30, 4 Rounds1) 4-6 33X-Tempo Strict Ring Dip (FX: Banded) (RX+: High Rings)2) 4-6 X33-Tempo Strict Chin-Up (FX: Banded) (RX+: Weighted)3) 15-20 V-Ups (FX: Tuck-Ups) Conditioning AMRAP 1010 Hand Release Push-Ups (FX: Push-Ups)20 Dumbbell Hang Snatch (50/35) (FX: 35/20)40 Double Unders (FX: 30)Read More

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