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

Monday, January 16 Schedule: 0630: Open Gym 1200: WOD 1730: WOD ================= Bring a Friend Week! Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All WODs will be...Read More

Bring a Friend Week! Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All WODs will be modified so you can train with buddy.   ======================================================== Push Press 3...Read More

Bring a Friend Week! Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All wods will be modified so you can train with buddy. ==================================== Bench Press 3 x...Read More

Tuesday, January 10th. 5:30pm only for evening classes. No 6:30pm or 7:30pm Nutrition Kickoff at 6:30 pm =================================== Bring a Friend Week! Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit...Read More

Six weeks after the birth of my second child, my doctor gave me a clean bill of health and I was ready to get back into shape. I had gained 47 pounds to be exact and had lost major muscle mass and was in poor cardiovascular health due to a pregnancy related medical condition that prevented...Read More

Schedule Update: Tuesday, January 10th. 5:30pm only for evening classes. No 6:30pm or 7:30pm Nutrition Kickoff at 6:30 pm 4:30 Pm Friday WODS are cancelled. ======================================= Bring a Friend Week! Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week...Read More