One Partner working at a time! With a running clock: 0:00-25:00100 Wallballs (20/14) (RX+: 150) 75 Power Snatches (75/55) (FX: 55/35) (RX+: 95/65) 50 Bar Facing Burpees 40 Single DB Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50) 30 Hand Release Pushups 20 Squat Cleans (185/125) (FX: 155/105) (RX+: 225/155) *Rest in the remaining time 25:00-27:00 Rest 27:00-33:00Max Cal Row *Partners can switch whenever they want *Scores...Read More
“Elizabeth” 21 – 15 – 9Cleans (135/95)Ring Dips Post-WOD Strength/Skill 4 RoundsOn Each Arm:Turkish Get Up with 5 Windmills Before Returning to the Ground100m JogRead More
Athlete Spotlight: Kosh R. Q: How did you find out about CrossFit Route 7 and what about it drew you to join? I started Crossfit at CFR7 5 years ago. I wasn’t physically active and had just turned 40 and didn’t really have much motivation to work on myself. One evening, while scrolling through Facebook, saw...Read More
BRING-A-FRIEND DAY!Bring a friend to any class today and show off what CFR7 is all about! Skills Clinic TONIGHT 5:45 PMToes-To-Bar & Double-Unders! Weekly OverviewEvents/ClassesMondayBodyweightT2B/Double Under Skills Clinic at 5:45 PMTuesdayFront SquatShoulder Mobility Class at 5:45 PMWednesdayPower SnatchAb Attack at 5:45 PMThursdayElizabethFridayLong ConditioningSaturdaySquad WODSundayOverhead Squat Strength 3 RoundsWork :45/Rest :151: Push Ups2: Sit Ups3: High...Read More
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