[divider scroll_text=] Schedule Normal Morning Afternoon ONLY 5:30pm WOD 6:30pm 7-FIt WODsEventsMonday10 Rep Max Deadlift Normal MorningAfternoonONLY5:30pm WOD6:30pm 7-FItTuesday10 Rep Max Bench Open GYM 6:15am- 8:00am 8:00am WOD and 7-Fit combined ONLYWednesdayGym is closed Merry Christmas!Thursday 4:30pm WOD and 7-Fit combined ONLYFriday10 Rep Max Back Squat 6am WOD6am 7-Fit7am WODNoon WOD5:30pm WOD5:30pm 7-FitSaturdayCore Accessory WokSundayStrict...Read More

Strength:  E2MOM 1010 Push Jerks @60 – 65% Conditioning:  AMRAP 155 – 10 – 15 – 20….Russian Kettlebell Swings (32/24) (Fx: 24/16)Sit Ups 200m Run Between RoundsRead More

CrossFit Teens is at 10AM today! Ages 11-19 welcome! For more information click here Strength:  E3MOM 155 High Hang Squat CleansSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 70 – 75%Set 4: 70 – 75%+Set 5: 70 – 75%++ Conditioning:  3 Rounds20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)20 Alternating Dumbbell Hang Clean...Read More

Gymnastics Strength: E2MOM 181: 5 Kip Swings + 5 Kipping Straight Leg Raise + 5 Toes to Bar2: 0:30 – 1:00 Handstand Hold (Freestanding if Possible)3: 5 Strict Pull Ups + 5 Kip Swings + 5 Kipping Chest to Bar Pull Ups Fx:1: 5 Kip Swings + 5 Kipping Knee Raises + 5 Kipping Straight...Read More

CFR7 Ugly Sweater WOD and Holiday Happy Hour Celebration! Click Here for more details. [divider scroll_text=] Conditioning:  “8 Nights of Hanukkah” With a Partner, One Person Working at a Time 8 Rounds8 Power Cleans (135/95) (Fx: 115/75)8 Burpees Over the Bar8 Shoulder to Overhead (135/95) (Fx: 115/75)8 Box Jumps (24/20)8 Handstand Pushups (Fx: Hand Release...Read More

LAST DAY to order your new CrossFit Route 7 Hoodie! Click Here and get your NEW Hoodie now!  Strength:  E2MOM 201: 10 Back Squats @65 – 70%2: 10 Back Rack Lunges @50-55% Back rack lunge weight based on 1RM back squat Conditioning:  4 Rounds200m Run5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups) Time Cap 12:00Read More

Phase 1 Member’s Guide We are extremely excited to have all of you back at CFR7 to start training again. As we move through the reopening phases it will be extremely important that we all strictly adhere to guidelines outlined by government officials. It will be the best way to get you all back at...Read More

Strength: E2MOM 201: 10 Bench Press @70 – 75%2: 10 Pendlay Row (A) Conditioning:  AMRAP 95 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)50ft Handstand Walk (Fx: 3 Wall Walks)Read More

Click the links below to watch past home workout recordings. At Home WorkoutsVirtual YogaVirtual Core BlastMobility/Nutrition3/23/2020 At Home Workout3/29/2020 Yoga4/6/2020 Core BlastOverhead Squat Seminar3/24/2020 At Home Workout3/31/2020 Yoga4/8/2020 Core Blast4/15/2020 30 min. Mobility3/25/2020 At Home Workout4/2/2020 Yoga4/13/2020 Core Blast4/20/2020 30 min. Mobility3/26/2020 At Home Workout4/5/2020 Yoga4/15/2020 Core Blast4/22/2020 30 min. Mobility3/27/2020 At Home Workout4/9/2020 Yoga4/20/2020...Read More

[divider scroll_text=] Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!  WODsEventsMondayDeadliftsInjury Screening With Dr. Stacy Snow, 5:15-7:30pm Click Here Tuesday Bench Press + Pendlay Row WednesdayBack Squats + Back Rack Lunges Thursday“8 Nights of Hanukkah”Ugly Sweater Holiday WOD and Happy Hour Click...Read More