Test WOD added to Schedule: 6:30 Pm Friday, April 6th. ========== Olympic Total: Establish a 1RM Snatch Establish a 1RM Clean and Jerk Finisher (if desired): 500 M Row Time TrialRead More

Test WOD added to Schedule: 6:30 Pm Friday, April 6th. ========== 10:00 to Establish a 1RM Weighted Pull up Rest 2:00 then.. Establish 1 MAX UB set of Strict Pull ups Fx: Establish a 5 rep of difficult Pull Up modification *Ring Row with Feet on Box *Ring Row *Pull ups from the knees (Barbell...Read More

FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99! Limited spaces, sign up now: https://crossfitroute7.com/how-to-join/  =============================== Strength/ Skill Schedule: Monday: Back Squat 2RM Tuesday: Weighted/ Strict Pull Ups Wednesday: Snatch/ Clean and Jerk 1RM Thursday: Partner WOD Friday: HSPU Test Saturday:...Read More

No Classes today: CFR7 athletes are free to workout at BCF. Happy Easter Mark 16:4-6: But when they looked up, they saw that the stone, which was very large, had been rolled away. As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed. “Don’t...Read More

Schedule Update: Sunday: Closed for Easter. Athletes my train at BCF. ========== Bench Press 5-5-5-3-3-3 Rest as needed For time: 21-18-15-12-9-6-3 HSPU Pull-ups FX: 21-15-9 HSPU Pull-ups *20 minute cap Optional: 150 Bicycle Crunches (in as few sets as possible)Read More

Schedule Update: Sunday: Closed for Easter. Athletes my train at BCF. 30 Minute Partner AMRAP – with a Partner 150 Hang DB Power Clean and Jerk 50/35, Fx = 35/20 (Open Standard – switch arms every 5 reps) Run 400m together 100 Burpees Run 400m together 50 Toes-to-Bar, Fx: 25 Toes-to-Bar Run 400m Divide up...Read More

Schedule Update: Thursday: Yoga cancelled tonight  Sunday: Closed for Easter. Athletes my train at BCF. Strict Press 1 RM (20 minutes) For time:* 40 Box Jump Overs 24/20 30 Hang Power Snatch 75/55 20 Strict HSPU, Fx: Kipping HPSU *7 Minute Cap 3 Sets: DB Side Lateral Raise x 15 reps Plank x :60 Rest...Read More

Ring or Bar Muscle-up – Skill Work / 15 Minutes Advanced Athletes For time: 18 Ring Muscle-ups 18 Bar Muscle-ups 3 RFT: 100 Double-Unders 50 Wall-Balls (20/14#)Read More

Rope Climb Skill Review / Work (15 minutes) Advanced Athletes: 3 Sets of: 1-2 Legless Rope Climb 15’ Fx:12′  **start seated from the floor Rest as needed then… U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June...Read More

FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kickstart your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!   Limited spaces, sign up now: https://crossfitroute7.com/how-to-join/  ================================ CrossFit OPEN STUFF! *Athletes remember that score MUST be...Read More