Strict Press 3×3 – heavy triple over 3 sets 2×2 – heavy double over 2 sets Rest as needed   On a 21 Minute Running Clock: AMRAP 5 Minutes: 8 Thrusters (115/85#) 6 Burpees-over-the-bar Rest 3 minutes AMRAP 5 Minutes: 8 Thrusters (95/65#) 6 Pull-ups* Rest 3 minutes AMRAP 5 Minutes: 8 Thrusters (75/55#) 6...Read More

Deadlift 5 sets of 6 reps* *Let feel dictate load, build over the course of 5 sets, go at least 10# heavier than last weeks’ sets of 7 Rest 2-3 minutes For time: 400m Run (sub 500m row if too cold) 30 Alternating DB Snatch (50/35#) fx (35/20#) 30 Push-ups 400m Run 20 Alternating DB...Read More

Every 2 for 20 (10 sets) of: 2 Power Cleans + 1 Push-Jerk +1 Split Jerk* *Start very light, ~50% of 1 RM and work technique for first 5 sets, then use sets 5-10 to build to a heavy complex for the day AMRAP 12 Minutes: 25-20-15-10 Box Jump Overs (24/20”) KB Swings (53/35#) Ab-Mat...Read More

Attend our FREE class this tonight at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements. Reserve your spot today! https://crossfitroute7.com/try-us-for-free/ =============================== Back Squat:...Read More

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs. This clinic is Free for all members. ($10 non member drop in)Read More

Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements. Reserve your spot today! https://crossfitroute7.com/try-us-for-free/ ===============================...Read More

Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements. Reserve your spot today! https://crossfitroute7.com/try-us-for-free/ ===============================...Read More

Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ================================== What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or,...Read More

What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day...Read More

Inclement Weather Schedule update:  Cancelled: 6:00 am and 7:00 am Be safe out there. Please check Zen Planner, Facebook and the Wod posts for updates. Thanks. ======================= What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get...Read More