Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: Bench PressesFilthy FiftyPower SnatchesBack SquatsClean & Jerk ComplexSnatches+GymnasticsDeadlifts Congratulations to Coach Brandon and Casey! Strength: Every 1:30 for 4 Rounds of Each, AlternatingStation 1: 5 Bench Press (ME)Station 2: 5 Pendlay Row (ME) Conditioning: 5 Rounds for Time5 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)10 Hand Release Push-ups100 Meter SprintRead More

Strength: EMOM 12Min 1: 3 Strict Toes-to-Bar with 3 second negative + 6 Kipping Toes-to-BarMin 2: RestMin 3: 3 Strict Pull-ups with 3 second negative + 6 Kipping Pull-upsMin 4: Rest Fx:Min 1: 1 Strict Toes-to-Bar with 3 second negative + 4 Kipping Toes-to-BarMin 2: RestMin 3: 1 Strict Pull-up with 3 second negative +...Read More

Strength: E3MOM 211 Snatch Pull + 1 Squat Snatch + 2 Hang Squat Snatch (ME) Conditioning: For Time50 Double Unders 10 Deadlifts (275/185)(205/135) 50 Double Unders 10 Deadlift (225/155)(185/125) 50 Double Unders 10 Deadlift (225/155)(185/125) 50 Double Unders 10 Deadlift (185/125)(135/95) 50 Double Unders 10 Deadlift (185/125)(135/95) Time Cap: 13:00 MinutesRead More

Strength: Back SquatE3MOM 15Set 1: 4@75-80%Set 2: 4@75-80%Set 3: 4@80-85%Set 4: 4@80-85%Set 5: 4@80-85% Conditioning: AMRAP 4: 25 Wall Balls (20/14)25 Abmat Sit-Ups Max Reps Burpees Rest 4:00 AMRAP 4: 25 Abmat Sit-Ups 25 Burpees Max Reps Wall Balls (20/14) Rest 4:00 AMRAP 4: 25 Burpees 25 Wall Balls (20/14) Max Reps Abmat Sit-UpsRead More

Strength: E3MOM 21Power Clean + Hang Power CleanSet 1: 75%Set 2: 80%Set 3: 80%Set 4: 85%Set 5: 85%Set 6: 85%+Set 7: 85%++ Percentages based on 1RM power clean. Conditioning: For Time30 Suitcase Step-Ups (50/35)(35/20)5 Strict Handstand Push-ups (Fx: Kipping)20 Suitcase Step-Ups (50/35)(35/20)10 Strict Handstand Push-Ups (Fx: Kipping)10 Suitcase Step-Ups (50/35)(35/20)15 Strict Handstand Push-Ups (Fx: Kipping)...Read More

REMINDERFlex on the Mall is this Saturday! Come support all the CFR7 and BCF teams competing! Strength: Beginners: Rope Climb Technique RX+: 12 Legless Climbs for time RX: 12 Climbs for time Fx: 8 Climbs for time Conditioning: AMRAP 2150/40 Calorie Row40 Russian Kettlebell Swings (32/24)(24/16)30 Box Jumps (24/20)20 Dumbbell Power Snatches (50/35)(35/20)10/7 Ring Muscle-Ups,...Read More

Dr. Sarah Houhoulis is a chiropractor and competitive Powerlifter/Olympic Weightlifter. She recently received her certification as a pelvic floor rehab specialist and will be coming to CrossFit Route 7 to do a 45 minute lecture and then a Q&A on the pelvic floor and women’s health. This lecture is perfect for moms, anyone who has...Read More

Strength: E2MOM 161 Push Press + 2 Push Jerks (ME) From ground or rack. Conditioning: 3 Rounds ofAMRAP 310 Burpees over the Bar10 Thrusters (95/65)10 Toes-to-barRest 3:00 Start where you left off each round.Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: DeadliftsShoulder-to-Overhead ComplexRope ClimbsPower Clean ComplexBack SquatsSnatch ComplexStrict Gymnastics Strength: Deadlift4 @ 75-80% 4×4 @ 80-85% Rest 2-3 minutes between sets. Conditioning: 3 Rounds For Time400 m Run15 KB Sumo Deadlift High Pull (24/16)20 In Place KB Goblet Lunge (24/16)Read More

———————————————————— Clean and Jerk ComplexE3MOM 21 1 Squat Clean + 1 Front Squat + 1 Push Jerk (ME) 5 Rounds400m Run20 Toes to Bar (Fx: 15 Toes to Bar)10 Strict Handstand Push Ups (Fx: 10 Kipping HSPU)Read More