Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix! ==================================== Monday: Push Jerk Tuesday: Back Squat Wednesday: Deadlift Thursday: No Strength, two MetCons Friday: Front Squat Saturday: Filthy Fifty Sunday: Strict Press ============================== Push Jerk 3 x 10 (ME) AMRAP 20 with a partner (one partner working at a time):...Read More

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix! ==================================== Bench Press 3 x 10 (5# Heavier than last week) 4 Rounds: 10 Power...Read More

Today at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness! ======================================= United States Army Capt. Benjamin David Tiffner United States...Read More

Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness! ======================================= Open WOD 15.3 AMRAP 14: 7...Read More

Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness! ======================================= 20 Rep Front Squat (Week 2:...Read More

Be on the lookout for new faces. We are running our foundations course in the mornings and evenings for the next 2 weeks.  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the...Read More

Be on the lookout for new faces. We are running our foundations course in the mornings and evenings for the next 2 weeks.  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful...Read More

Monday, January 16 Schedule: 0630: Open Gym 1200: WOD 1730: WOD ================= Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Deadlift 3 x 7 ME BAF: Deadlift Technique 3 x 5 (A) Tabata: Ball Slams Reverse KB Lunges 24/16,...Read More

Monday, January 16 Schedule: 0630: Open Gym 1200: WOD 1730: WOD ================= Team Work Warm up. 3 sets of: 15 Partner WBS 20 MB pass Sit Up Rest :90 between sets Partner WOD: 6 rounds (3 rounds each): 12-9-6: Calorie Row Burpees over the rower Cap: 25 minRead More