Strength: 3 Rounds 8 Each Leg Kettlebell Romanian Deadlift 16 Alternating Goblet Cossack Squats :20 Each Side Single Arm Dead Hang From Pull-Up Bar (Fx: :40 Hang) Time Cap 12:00 Conditioning: 6 Rounds5 Each Arm Kettlebell Push Press (32/24) (Fx: 24/16)20 Double Unders10 Russian Kettlebell Swings (32/24) (Fx: 24/16)20 Double UndersRead More

Strength: E3MOM 156 Back Squats (ME) Conditioning: E2MOM 125 Bar Muscle Ups (Fx: 5 Chest to Bar Pull Ups)1 Squat Snatch (ME)Score is heaviest snatch.Read More

CONGRATULATIONS to CrossFit Route 7 owner Tucker and his new wife Naomi on their wedding this past Sunday!!! Everyone at CFR7 wishes you the best for your marriage. Strength: E2MOM 141 Push Jerk + 1 Split Jerk (↑) Rx+: Touch and Go Conditioning: 4 Rounds 10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)5 Thrusters (165/115) (Fx:...Read More

Weekly OverviewEvents/ClassesMondayDeadlifts Free 7-Fit Class at 6:00PM Click Here To Register now TuesdayPush Jerks WednesdayBack SquatThursdayKettlebell Romanian DeadliftsFridayAssault Bike SaturdaySquat Cleans Free 7-Fit Class at 10:00AM Click Here To Register nowSundayStrict Ring Dips Strength: E3MOM 156 Deadlifts (ME) Conditioning: AMRAP 114 – 8 – 12 – 16 – 20…Toes to BarCalorie RowRead More

Conditioning: 2 Rounds AMRAP 5 10 Power Snatch (Rx: 95/65) (Fx: 75/55)100m Run Rest 5 Minutes AMRAP 5 10/7 Calorie Ski Erg 10 Box Jumps (24/20)Rest 5 MinutesRead More

Free 7-Fit Class at 10:00AM Click Here To Register now Strength: E2MOM 102 Clean Deadlifts + 2 Power Cleans (ME) Must be touch and go. Conditioning: 2:00 Work/ 1:00 RestUntil You Complete: 5 Rounds20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)5 Back Squats (Body Weight/.75% Bodyweight) 5 over the bar burpees Read More

 In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. He was one of 8 men killed when his helicopter was shot down while trying to give back up support to Marcus, better known as the “Lone Survivor”.“JT” was CrossFit’s very first hero WOD....Read More

Strength: E3MOM 123 Tempo Thrusters (33×1) (↑) Conditioning: 4 RoundsWork 1:00/Rest 0:301: 20/15 (Fx: 15/12) Calorie Row2: AMRAP Sit Ups3: 20/15 (Fx: 15/12) Calorie Assault Bike4: AMRAP Sit UpsRead More

Strength: E3MOM 156 Deadlifts @75-80% Conditioning: 5 Rounds 5 Power Cleans (135/95) (Fx: 95/65)5 Hang Power Clean and Jerks (135/95) (Fx: 95/65)35 Double UndersTime Cap 12:00Read More

Free CrossFit Class at 6PM!!! Strength: EMOM 161 High Hang Squat Snatch (ME) Conditioning: AMRAP 1620 Wall Balls (20/14)200m RunRead More