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
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
We are running a CrossFit Pre-Teen/Teen class every other Saturday from 10AM-11AM Ages 11-18 are welcome! CrossFit is great for teens. Through CrossFit Teens they will build a foundation of strength and conditioning to not only help them in sport but to also help them form good habits as they enter adulthood. Let us teach...Read More
Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now! [divider scroll_text=] Strength: E3MOM 155 Tempo Front Squats (33×1) (↑) Conditioning: With a Partner, Alternating Rounds 8 Rounds 15/12 Calorie Row (Fx: 12/10) 15 Dumbbell Goblet Squats (50/35) (Fx: 35/20)Read More
Naughty or Nice Toy Drive Conditioning: “Naughty or Nice” Naughty15-12-9Power Snatch (95/65)Thrusters (95/65) 30 Double Unders after each barbell movement. Nice15-12-9Power Snatch (75/55)Thrusters (75/55) 30 Double Unders after each barbell movement. Strength: 3 Rounds1 Each Arm Turkish Get Ups (↑)10 Strict Toes to Bar (Fx: Strict Straight Leg Raise)Read More
Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now! [divider scroll_text=] Strength: E2MOM 201: 10 Bench Press @65 – 70%2: 10 Pendlay Row (A) Conditioning: 3 Rounds200m Run15 Deadlifts (135/95) (Fx: 95/65)Read More
Conditioning: “12 Days of Christmas”For time1 Clean and Jerk (155/95)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/95)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull Ups11 Shoulder to Overhead (155/95)12 Rope ClimbsFxFor time1 Clean and Jerk (135/80)2 Muscle Up Transitions (x2)3 Handstand...Read More
Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now! [divider scroll_text=] Strength: E2MOM 1010 Push Press @60 – 65% Conditioning: EMOM 151: 20/15 Calorie Assault Bike (Fx: 15/12)2: 80 Double Unders (Fx: 50 DUs)3: Max Reps Power Cleans (155/105) (Fx: 135/95) (Rx+:...Read More
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