We love positively impacting our community by sharing our love of health and fitness! We are excited to share this success story video highlighting a few of our members and their positive experiences at CrossFit Route 7!Watch Umair, Esther, Rey, and Forrest discuss their successes! “The hardest thing to do was get through the door...Read More

Overview of the Week WODsEventsMondayBack Squat TuesdayMuscle-Ups+PistolsFree Beginner CrossFit Class (6:30 pm) WednesdaySnatchThursdayCleanFridayHandstand Walk PracticeSaturday“31 Heroes”CrossFit Kids (10:00am) SundayDeadlift Strength: Back Squat25 minutes to build to a 3 rep max. Conditioning: 3 Rounds for Time100 Double-Unders10 Power Cleans (155/105)(Fx: 115/80)Read More

Conditioning: 3 Rounds, Rotating StationsWork 1:15/ Transition 0:45Station 1: Max Calorie Assault BikeStation 2: Max Reps BurpeesStation 3: Max Calories Ski ErgStation 4: Max Reps PistolsStation 5: RestRead More

11:00AMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer! 12:00 – 3:00 PMOlympic Weightlifting Seminar! DETAILS and REGISTRATION HERE >> Strength: Clean and Jerk 25 minutes to Build to a 1 rep max. Conditioning: 3 Rounds20 Thrusters (95/65) (Fx: 75/55)200m RunTime...Read More

Strength: SnatchE3MOM 18Set 1: 2 @75%Set 2: 2 @ 80%Set 3: 2 @ 85%Set 4: 2 @ 85%+Set 5: 2 @ 85%++Set 6: 2 @ 85%+++ Not touch-and-go. Conditioning: AMRAP 1415/12 Calorie Row (Fx: 12/10)10 Toes-to-Bar (Fx: 7 Toes-to-Bar)10 Deadlifts (205/145) (Fx: 185/125)Read More

REMINDERThis Saturday! Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >> Strength: Back SquatE3MOM 15Set 1: 3 @ 85-90%Set 2: 3 @ 85-90%Set 3: 3 @ 85-90%Set 4: 3 @ 90-95%Set 5: 3 @ 90-95% Conditioning: Work 1:00 / Rest 0:30 until you have completed:3 Rounds20 Kettlebell Snatch (24/16) (Fx: 16/12) (10 Each Arm)...Read More

5:30 PMNew 7Fit class time! Strength: EMOM 18Min 1: 10-15 GHD Sit Ups (Add weight if possible)Min 2: RestMin 3: Plank on Rings :45 (Add weight if possible)Min 4: RestMin 5: 10-15 Ring Push-ups (Add weight if possible)Min 6: Rest Fx:EMOM 18Min 1: 10-15 Weighted Sit UpsMin 2: RestMin 3: High Plank :45 (Add weight...Read More

REMINDERThis Saturday! Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >> 5:45 PMSkills & Mobility Clinic with Brandon! Strength: E4MOM 203 Tempo Front Squat (35×3)Set 1: 45-50%Set 2: 55-60%Set 3: 60-65%Set 4: 65-70%Set 5: 70-75%+ Conditioning: 3 Rounds10 Bar Muscle-Ups (Fx: Chest-to-Bar Pull-ups)20 Front Rack Lunges (115/80) (Fx: 95/65)Time Cap 12:00Read More

Overview of the Week WODsEventsMonday Deadlifts NEW CLASS TIME! 7 Fit 5:30PMTuesdayFront SquatsSkills Clinic (5:45 pm)WednesdayMidline Stability GymnasticsNEW CLASS TIME! 7 Fit 5:30PMThursdayBack SquatsFridaySnatchesSaturdayClean & JerkFree Beginner CrossFit Class (11:00 am)Oly Weightlifting Seminar (12-3 pm)SundayCardio EMOM Strength: DeadliftSet 1: 3 @ 80-85%Set 2: 3 @ 85-90%Set 3: 3 @ 85-90%Set 4: 3 @ 85-90%Set 5:...Read More

Strength: E3MOM 183 CleansSet 1: 3 @ 70%Set 2: 3 @ 75%Set 3: 3 @ 80%Set 4: 3 @ 85% Set 5: 3 @ 85%+Set 6: 3 @ 85%++ Not touch and go. Conditioning: 6 RoundsWith a Partner, Alternating Full Rounds250m Row5 Devil’s Press (50/35) (Fx: 35/20)Read More