By

Scinju
Strength E3MOM 151 – 4: 10 Strict Presses @55 – 60%5: AMRAP @55 – 60% Conditioning 3 Rounds200m Run250/200m Row (Fx: 200/150)30 Box Jumps (24/20) (Rx+: 27/22)
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SQUAD-WOD Cash-In: 1000/800m Row/Ski cash in (Rx+: 1200/1000) 16 Rounds for Time (Partners alternate FULL rounds) 8 Hang Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95) 24 Double Unders (FX: 18) (RX+: 30) **4 Synchro Bar Facing Burpees after each round (FX: Synchro Burpees)** Cash-Out: 1000/800m Row/Ski (Rx+: 1200/1000)
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Strength E2MOM 16 1 Front Squat (ME) Conditioning AMRAP 7 7 Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120) 14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24) Time Cap 12:00
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Strength E2MOM 12Power Snatch + High Hang Squat Snatch (↑) Conditioning E2MOM 81: 450/400m Ski (Fx: 400/350m) (Rx+: 500/450)2: 30/22 Calorie Bike (Fx: 25/20) (Rx+:34/25)3: 20 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 145/100)4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
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Today we are excited to announce that we have partnered with Hybrid AF and will be offering 24/7 access to CrossFit Route 7! We realize that your schedules do not always perfectly align with class times and Hybrid AF will give you all unlimited access to fitness. Rates are below! Email [email protected] to upgrade to 24/7...
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Join us for Mobility Class at 5:45 PM today! This week we’re focusing on ankles and wrists. Strength 6 Rounds10 Hollow Rocks10 V – Ups (Fx: Tuck Ups)1 Candlestick Each Leg (Fx: Candlestick to Narrow Stance Squat) Conditioning AMRAP 20With a Partner, Alternating Movements20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)10 Push Press (135/95) (Fx: 95/65)...
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Please join us for the bbq immediately after you complete Murph. Bring food or drink to share! In honor of Lieutenant Michael P. Murphy – Killed in Action on June 28, 2005 in Afghanistan “Murph” 1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 Mile Run Rx: Unpartitioned with weight vest. (20/14) Weekly OverviewEvents/ClassesMondayMurphMemorial Day...
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Strength E3MOM 18Power Clean + Push Jerk + Squat Clean + Split Jerk (↑) Conditioning 3 Rounds15/10 Calorie Row (Fx: 12/7)5 Burpees Over the Rower30 Russian Kettlebell Swings (32/24) (Fx: 24/16)Rest 1:00
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We are two days away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and...
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We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today....
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