1 Round for time every 5:00 for 30:00 (6 sets)*: 18/15 Calorie Row 200m Run 10 Hang Power Snatch 115/80 Fx : 95/65 10 Overhead Squats 115/80 Fx: 95/65 *Score = slowest round Post-Workout: 3 Sets of: :60 Plank Hold :60 Frog Stretch :60 Hollow-Hold :60 RestRead More

Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/ 4 sets of: Floor Seated Dumbbell Press x 10 reps Rest :60 Ring Dips x max reps Rest :60 3 x AMRAP 5: 5 C2B Pull-ups (Fx = Pull-ups) 10 Push-ups 15 Russian KBS (32/24) Fx = 24/16 Rest 2 minutes and repeat 2 more times (start on...Read More

Find a max load of each lift: From minutes 0-7:00 find a 3 RM Hang Power Clean From minutes 7:00-14:00 = 1 Hang Squat Clean + 1 Front Squat From minutes 14:00-21:00 = 1 RM Squat Clean *Each 7 minutes segment is not for reps. Advanced Athletes should approach with a strategy that allows for...Read More

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in. Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit# ===================================== Split Jerk Technique (12 minutes) 3-3-3-3-3 Rest 1-2 minutes between sets This is for Technique / Position. Work on speed and do not exceed 50% of 1 RM Strict Press...Read More

Happy 4th of July for CrossFit Route 7! ================================ Welcome to our Summer Sizzle Nutrition Blog Series. Over the nex 5 weeks we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects your body and progress, and...Read More

10 am WOD and Open Gym only Wednesday, July 4th! ============================ Welcome to our Summer Sizzle Nutrition Blog Series. Over the nex 5 weeks we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects your body and...Read More

10 am WOD and Open Gym only Wednesday, July 4th! ============================ Welcome to our Summer Sizzle Nutrition Blog Series. Over the nex 5 weeks we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects your body and...Read More

10 am WOD and Open Gym only Wednesday, July 4th! ============================ Get ready for our Summer Sizzle Nutrition Blog Series. Over 5 weeks starting Monday, July 2nd, we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects...Read More

10 am WOD and Open Gym only Wednesday, July 4th! ============================ Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/ =============================== Get ready for our Summer Sizzle Nutrition Blog Series. Over 5 weeks starting Monday, July 2nd, we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your...Read More

10 am WOD and Open Gym only Wednesday, July 4th! ============================ Get ready for our Summer Sizzle Nutrition Blog Series. Over 5 weeks starting Monday, July 2nd, we’re going to take you through a broad nutrition education program that will help you make informed decisions, understand your food, learn how the food you eat affects...Read More