Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm....Read More

**Tonight, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. ========================================= Back Squat 3 x 70%, 80% and 3+ x 90% EMOM 12: Odd: ME HSPU Fx: 1 abmat Even: 200m SprintRead More

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============== **Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! ===================================================== Strict Press 3 x 70%, 80% and 3+ x 90% In...Read More

**Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! ===================================================== 5/3/1 Schedule: Tuesday: Strict Press Wednesday: Back Squat Saturday: Deadlift Bench Press will be done for Meathead Monday , so wear something brotastic! ===================================== Bar Muscle Up Technique 30-20-10 Front...Read More

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in. Give a read: http://zusayoga.com/yogaandcrossfit/ ========================================================================== Power Clean 6 x 2 (ME) 50-40-30-20-10 Push Ups Sit upsRead More

Deadlift: 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers. AMRAP 15: 20 walking OH lunges 45/25 Fx: 25/15 15 unbroken wall balls...Read More

Turkish Get Up Technique: 3 x 10 (5 each side) EMOM 21: Min 1: 200 m Run Min 2: 10 T2B Min 3: 5 Power Cleans 80% *Rotating stationsRead More

Bench Press 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers. AMRAP 12: 2 Muscle Ups (bar or ring) FX: C2B pull-ups 6...Read More

“Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe ============================================================================ Snatch (squat) 20 Minutes to find Heavy Single For Time: 120 Double Unders 30 Snatches (squat) at 80% of Strength 120 Double Unders Plank Finisher: Accumulate a 5:00 Plank In the least amount of sets possbileRead More

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ======================================================================== Kipping HSPU Technique OR Rx: 5 x 3 Strict + 5 Kipping FX: 6 x 4 Kipping * Minimal Rest **feel free to scale up to make this more challenging Partner WOD: For time 1K Row...Read More