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

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

and the people voted that…. CrossFit Open WOD 18.5 is 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 100/65 3 chest-to-bar pull-ups 6 thrusters 100/65 6 chest-to-bar pull-ups 9 thrusters 100/65 9 chest-to-bar pull-ups 12 thrusters 100/65 12 chest-to-bar pull-ups 15 thrusters 100/65 15 chest-to-bar pull-ups 18 thrusters 100/65 18 chest-to-bar pull-ups This is a...Read More

Come out Tonight and Support your top RX athletes in the CrossFit Open as they do the WOD after the Announcement. Bring a friend and a beer and last close out the last week of The CrossFit Open Season! No YOGA! ========================================= Every 2 for 16 (8 sets): 1 Hang Power Snatch + 1 Power Snatch from...Read More