Strength: Every 3:00 for 12:00 (4 sets): 4 x 5 Touch and Go Power Clean and Jerk *Increase Load each set Conditioning: For time: 1000m Row 15 Power Cleans 155/105, Fx: 115/80 150 Double-Unders, Fx: 100 Double Unders 30 Power Cleans 115/80, Fx: 95/65 150 Double-Unders, Fx: 100 Double Unders RX+185/125, 135/95 Post-WOD Finisher: GHD...Read More

  It’s crazy to think that my CrossFit journey started exactly a year ago from today. If you would’ve asked me back then if I could see myself doing pull ups or squatting 285 lbs, I would’ve laughed at the question. Fast forward a year later and not only am I capable of pull ups...Read More

Strength/Skill Schedule: Monday: Murph Tuesday: Power Cleans Wednesday: Front Squat Thursday: Power Snatch Friday: Back Squat Saturday: Deadlift Sunday:WORK =============================== “Murph”   For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run   In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th,...Read More

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...Read More

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...Read More

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...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# ===================================== Summer’s here and we want you in the best shape of your life. Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you...Read More

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...Read More

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...Read More

FREE CLASS tonight at 6:30 pm.  Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!   Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/  ================================ Strength/Skill Schedule: Monday: Back Squat Tuesday: Auxilliary strength with 30 min metcon Wednesday: Snatches Thursday: Bench Press Friday: Clean and Jerk Complex and 2011 Crossfit...Read More