REMINDERWinter is coming and CFR7 hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is Monday, November 11, at noon. 5:45 PMFree Ring Muscle-up Clinic! Strength: E3MOM 158 Bench Press (Max Effort) Conditioning: AMRAP 102- 4 – 6 – 8 – 10…Toes-to-BarStrict Handstand Push-ups (Fx: Kipping HSPU)...Read More

REMINDERFriday Night Lights is in 3 days! Come see the top 10 men and top 10 women take on Open Workout 20.5! DETAILS >> 6:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer! Strength: E3MOM 158 Overhead Squats...Read More

Programming NoteSaturday and Sunday WODs will be determined based on the release of Open Workout. 5:30 – 7:15 PMInjury Screenings with Dr. Stacy Snow WODsEventsMondayPower SnatchesInjury Screening with Dr. Stacy Snow (5:30 – 7:15 pm)TuesdayOverhead SquatsFree Beginner CrossFit Class (6:45 pm)WednesdayBench PressInjury Consultation & Body Work with Dr. Sarah Houhoulis (5:30 pm)Ring Muscle-up Clinic (5:45...Read More

Strength: 4 Rounds10 Feet Elevated False Grip Ring Rows1:00 Plank Hold (Weighted if possible)Rest 1:00 Conditioning: For Time50 Push-upsRest 2:003 Rounds3 Legless Rope Climbs (Fx: 3 Rope Climbs)100m RunRead More

10:00 AMFree Ring Muscle-up Clinic! DETAILS >> Conditioning: E3MOM 451: 750/650m Row (Fx: 650/550m)2: 3 Rounds -10 Burpees -10 Kettlebell Swings (24/16) (Fx: 16/12)3: 750/650m Ski Erg (Fx: 650/550m)4: Max Calorie Assault Bike5: RestRead More

Open Workout 20.4 For Time30 Box Jumps (24/20)15 Clean & Jerks (95/65)(65/35)30 Box Jumps (24/20)15 Clean & Jerks (135/95)(95/55)30 Box Jumps (24/20)10 Clean & Jerks (185/115)(115/75)30 Single-Leg Squats (20/14 Med Ball Step-Ups)10 Clean & Jerks (225/145)(135/95)30 Single-Leg Squats (20/14 Med Ball Step-Ups)5 Clean & Jerks (275/175)(155/115)30 Single-Leg Squats (20/14 Med Ball Step-Ups)5 Clean & Jerks...Read More

Strength: 4 Rounds 3 Skin-the-Cats 4 Wall walks 5 Strict Toes-to-Bar 6 Hip Touches Hanging From Pull-up bar Time Cap 15:00 Conditioning: 30 – 20 – 10Dumbbell Suitcase Box Step-ups (50/35) (Fx: 35/20) (24/20)60 – 40 – 20Abmat Sit-upsRead More

5:45 PMFree Bar Muscle-up Clinic! DETAILS >> Strength: E3MOM 123 Hang Power Snatches (Max Effort) Conditioning: 3 Rounds20 Chest-to-Bar Pull-ups (Fx: Pull-ups)20 Box Jumps (24/20)20 Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)Read More

6:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer! Strength: E3MOM 125 Strict Press (Max Effort) Conditioning: AMRAP 20With a Partner, Alternating Rounds3 Power Clean and Jerks (185/125) (Fx: 135/95) (Rx+: 225/155)300/250m RowRead More

Want to get your first ring muscle up? want to become more efficient at them? Join us this Saturday, November 2nd at 10AM where we will spend an hour doing drills and learning the proper technique to achieve the ring muscle up! Free for members/ $10 for non-members. View event page hereRead More