Strength EMOM 8Tall Clean + 2 High Hang Power Cleans (↑)Directly IntoE2MOM 8Hang Power Clean + Power Clean (↑) Conditioning 4 Rounds500/450m Row (Fx: 450/400)10 Kettlebell Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24)20 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

CFR7 vs. BCF Scaled Competition TODAY at 3pm at Crossfit Route 7! Come join us to cheer on all the athletes! Friends and family members are all welcome. Hope to see you there! Strength E3MOM 154 Back Squats1: 75 – 80%2: 75 – 80%3: 80 – 85%4: 80 – 85%5: 80 – 85% Conditioning AMRAP...Read More

In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya. He died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. “Glen” 30 Clean and Jerks...Read More

Bar Muscle-Up Clinic tonight at 6:45 PM! Reserve your spot on ZenPlanner! Strength E3MOM 154 Deadlifts1: 75 – 80%2: 75 – 80%3: 80 – 85%4: 80 – 85%5: 80 – 85% Conditioning AMRAP 816 Jumping Air Squats30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)Read More

Strength E2MOM 10Strict Press1 – 4: 3@75 – 80%5: AMRAP @75 – 80% Conditioning 4 Rounds250/200m Row (Fx: 200/150) (Rx+: 300/250)10 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)10 Toes to Bar (Fx: 7) (Rx+: 15)Read More

Scaled Competition this Saturday, October 23, 3pm at CFR7! Come support our athletes as they go head-to-head with BCF this weekend! We hope to see you there! Strength E2MOM 16Snatch Deadlift to Knee + Panda Pull + Squat Snatch (↑) Conditioning E4MOM 121: With a partner, alternating after each runAMRAP 100m Run (1 Run=10 reps)2:...Read More

Nutrition Seminar with Ann Brubaker TONIGHT at 7:30 PM! Tonight’s topic is “Myth Busting — Common nutrition misconceptions and the science behind it.” Hope to see you there!! Weekly OverviewEvents/ClassesMondayKettlebell StrengthNutrition Seminar at 7:30 PM!Free 7-Fit Class at 6:30PM! Click here to register now. TuesdaySnatch ComplexWednesdayStrict PressThursdayDeadliftFree 7-Fit Class at 6:30PM! Click here to register...Read More

Strength EMOM 101: 5 Tempo Strict Pull Ups (30×3)2: 5 Tempo Push Ups (30×3) Fx:EMOM 101: 5 Kip Up Strict Down Pull Ups (:03 Eccentric)2: 5 Tempo Push Ups (30×3) Conditioning EMOM 201: 6 Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 8 Reps)2: 16 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)3: AMRAP...Read More

Strength E2MOM 12Clean Deadlift to Knee + Panda Pull + Squat Clean (↑) Conditioning 4 Rounds25 Wall Balls (20/14) (Fx: 20 Reps) (Rx+: 11’/10′)10 Handstand Push Ups (Fx: 7) (Rx+: 15)Rest 1:00 after each roundRead More

Strength E2MOM 10Strict Press1 – 4: 3@70 – 75%5: AMRAP @70 – 75% Conditioning E3MOM 181: 500m Run (Fx: 400) (Rx+: 600m)2: AMRAP Calorie RowRead More