Friday, June 2nd at 6:30 pm, all Route 7 ladies, It’s time to Wine and WOD. Join us for a women’s only event where you’ll be able to strengthen your bonds with your fellow R7 lady CrossFitters and maybe even form some new ones! There’s nothing better than getting a sweat on and having a...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Friday, June 2nd at 6:30 pm, all Route 7 ladies, It’s time to Wine and WOD. Join us for a women’s only event where you’ll be able to strengthen your bonds with your fellow R7 lady CrossFitters and...Read More

Strength for the Week: Monday: 9 am and 10 am WOD only: “Murph” Tuesday: Deadlift Wednesday: Hang Power Snatch Thursday: Partner WOD Friday: Front Squat Jerk Complex Saturday: “Lighter Regional WOD Event 2” Sunday: Push Press ======================== “Murph” 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant...Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday: Memorial Day Murph. 9 am and 10 am WOD =========================Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday: Memorial Day Murph. 9 am and 10 am WOD ========================= Front Squat Establish a 5RM NY: 5 x 5 (A) AMRAP 10: 7 Chest to Bar Pull Ups, Fx: Pull Ups 7 Overhead Squats 135/95, Fx:95/65 14 Box Jumps 24/20Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday: Memorial Day Murph. 9 am and 10 am WOD ========================= Benchmark Wod “Grace” 30 Power Clean and Jerks 135/95   Finisher EMOM 10: Odd: 5 Strict HSPU, Fx: Hand Release Push ups Even: 35 Doube UndersRead More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am WOD: MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================= Rope Climb Technique 6 Rounds For time: 200 Meter Run 3 Rope Climbs Fx: Supine Rope pulls 6 Burpees 9 Wall Ball Shots 20/14  ...Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am WOD: MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================= Back Squat Establish a 5RM NY: 5 x 5 (across) AMRAP 9: 30 Double Unders 15 Kettlebell Swings 32/24, Fx: 24/16 *5 burpee penalty if...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am WOD: MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================= Push Jerk Find a Heavy triple from the...Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am WOD: MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================= Monday: Bench Press Tuesday: Push Jerk Wednesday: Back Squat Thursday: Rope Climb Technique Friday: “Grace” Saturday: Front Squat Sunday: Partner WOD ============================= Meathead Monday: Superset:...Read More