Conditioning AMRAP 2010 Pull Ups20 Push Ups400m Run Post-Conditioning Strength/Skill 5 Rounds1 Turkish Get Up Each Arm20 Russian TwistsRead More

SAVE THE DATE for our First Annual CFR7 White Elephant Party on Friday, December 17th at 7pm! You can find information about the event here. Weekly OverviewEvents/ClassesMondayBack Squat Free 7-Fit Class at 6:30 PM! Click here to register now. TuesdayLong ConditioningWednesdaySnatchThursdayPartner WOD Free 7-Fit Class at 6:30 PM! Click here to register now. FridayDeadliftsSaturdayStrict RMU/Pullups Free...Read More

Strength Rx:5 Rounds10 V-Ups5 Plank to Pike with feet on Rower Seat10 Kettlebell Jefferson Curls Fx:5 Rounds10 Tuck-Ups5 Plank to Pike with feet on Box10 Kettlebell Jefferson Curls Conditioning AMRAP 1010 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)15 American Kettlebell Swings (32/24) (Fx: 24/16)20/15 Calorie Row (Fx: 15/10)Read More

Conditioning 4 Rounds200m Run10 Burpee Box Jump Overs (24/20)200m Run10 Strict Handstand Push Ups (Fx: Kipping)200m Run10 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar)Read More

Strength E3MOM 152 Deadlifts1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning AMRAP 918 Toes to Bar (Fx: 12)9 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength E2MOM 10Push Press1 – 4: 3@75 – 80%5: AMRAP @75 – 80% Conditioning 5 Rounds16 Jumping Air Squats8 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)16 Box Jumps (20/24)4 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Don’t forget about the Toes-to-Bar/Double Unders Skills Clinic tonight at 6:45 PM! “Man Test” AMRAP 10Clean and Jerks (Bodyweight/85% Bodyweight) Post-WOD Skill/Strength Rx+:E3MOM 155 Strict Toes to Bar + 5 Strict Chest to Bar Pull Ups1 Turkish Get Up Each Side Rx:3 – 5 Strict Toes to Bar + 3 – 5 Strict Pull Ups1...Read More

Want to get better at Toes-to-Bar or Double Unders? Sign up for the Skills Clinic tomorrow night at 6:45 PM on ZenPlanner! Strength E3MOM 152 Back Squats1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning EMOM 151: 80 Double Unders (Fx: 60)2: 20/15 Calorie Bike (Fx: 15/10)...Read More

Want to learn more about nutrition? We have our monthly Nutrition Seminar with Ann Burbaker tonight at 7:30! This week’s topic is on Protein. Weekly OverviewEvents/ClassesMondaySquat CleanNutrition Seminar with Ann Burbaker at 7:30 PM!Free 7-Fit Class at 6:30 PM! Click here to register now. TuesdayBack SquatWednesday“Man Test”Toes-to-Bar/Double Unders Skills Clinic at 6:45 PM! Reserve your...Read More

There will be no class today as the CrossFit Route 7 Coaches are Competing at the Mid-Atlantic Crossfit Challenge! There will be Open Gym from 10 – 11:30 AM. Strength E2MOM 125 Tempo Romanian Deadlifts (3×01) (↑) Conditioning AMRAP 1212 Box Jump Overs (24/20) (Rx+: Clear the Box)1 – 2 – 3 – 4 –...Read More