Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Kipping and butterfly pull up clinic, Saturday, December 17 at 1115: Would you like learn how to maximize efficiency and technique with these dynamic pull up methods?  Coach BJ will lay down the foundation and progressions to improve...Read More

Fitness: For time: 1 clean & jerk (135/80) 2 muscle up transitions (x2) 3 handstand pushups (women to 1 abmat) 4 front squats (135/80) 5 ring dips 6 burpees 7 kettlebell swings, 24/16 8 box jumps, 24/20 9 wallball shots, 20/14 10 pull ups 11 shoulder to overhead (135/80) 12 rope climbs Performance: For time:...Read More

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Clean and Jerk: Establish a 1rep Max...Read More

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Strength/Skill Schedule This Week Monday: Back Squat...Read More

Yoga with Troy at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for...Read More

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Push Press 5-3-3-2-2-1 *working weight starts at...Read More

Naughty or Nice Wod for all WOD times Today. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Naughty or Nice WOD for all WOD times Friday, December 9th. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.”...Read More

Naughty or Nice WOD for all WOD times Friday, December 9th. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little...Read More

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= “Bear Complex” 5 Rounds For Load Complete...Read More