EMOM 20: Miniute 1: Max Handstand Walk (Fx: Bear Crawl) Games std Minute 2: Max Rope Climbs Minute 3: Max Ski Erg Calories Minute 4: Max Ring Muscle Ups Minute 5: Rest *Shorter athletes can you use a shorter box as long a knee is above the hip crease 4 Rounds: 12/9 AAB Cals (Fx:...Read More

26 Jul 1996: Pyrros Dimas of Greece wins gold in the 83kg weightlifting at the Georgia World Congress Centre at the 1996 Centennial Olympic Games in Atlanta, Georgia. \ Mandatory Credit: Rick Stewart /Allsport We will be hosting a weightlifting seminar July 27, 12:00 – 3:00pm. This seminar will include instruction from Coach Brandon on...Read More

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in. Courtesy By Amanda Kimble As Told To Rachael Schultz, Feb 27, 2018 Check out this article ‘I Transformed My Body—And Life—With CrossFit And Yoga’ featured in Women’s Health Magazine. =================================== Back Squat 2×3@85% 3×2@90% Re Test: Row Primer: alternating with a partner row 100, 200, 300...Read More

Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes! Everyone should come out and support our athletes who are competing and enjoy a BBQ (catering provided, free for members and $10/non-members) and a few drinks (BYOB) while cheering on your fellow CF friends! Family and...Read More

Can we make this a team of 3? 8 nights of Hanukkah Partner Workout- One working one resting 8 rounds for time 8 power cleans (135/95) (Fx: 115/75) 8 burpee over bar 8 shoulder to overhead (135/95) (Fx: 115/75) 8 box jumps (24/20) 8 handstand pushups (Fx: Hand Release Pushups) 8 kettlebell swings (32/24) (Fx:...Read More

Strength: Deadlift 2×3@85% 3×2@90% Conditioning: 3 Rounds for time: 30/25 Cal Row 60 Double Unders (Fx: 40 Double unders) 30 DB Hang Clean and Jerk (50/35) (Fx: 35/20) (Switch hands every 5 reps) 18:00 Cap Stagger Large Classes 2:00 Finisher: 50 V-ups in as few sets as possible  Read More

Family and Friends, Please help us support the  31Heroes by making a donation through my team’s fundraising page for 2019 31Heroes WOD. Even a small donation will help me achieve my goal! The process is fast, easy, and secure. Thanks so much for your support.           CrossFit Route 7Donate to my page   ...Read More

Holiday Pop Up Show for ZYIA! Tonight Monday, December 3, from 4pm-7pm What’s more motivating than a trendy (and functional!!) workout outfit to get you to the gym!? Come sample and shop the ZYIA Active workout wear brand Monday, December 3 at CrossFit Route 7!  Holidays are around the corner: cross off your gift list...Read More