Strength Rx+:3 Rounds6 Strict Handstand Push Ups + 12 KippingHandstand Push Ups6 Strict L-Sit Chin Ups Rx:3 Rounds12 Kipping Handstand Push Ups:15 – :30 L-Sit Hold on Pull Up Bar Fx:3 Rounds12 Pike Handstand Push Ups:15 – :30 Tuck Hold Hold on Pull Up Bar Time Cap 12:00 Conditioning 3 Rounds 21 Hang Power Cleans...Read More

Free 7-Fit Class at 10:00AM! Click Here To Register now Strength E3Mom 15 Back Swuats 1: 3 @80-85%2: 2 @85-90%3: 1 @90-95%4: 1 @95-100%+5: 1 @95-100%++ Conditioning EMOM 12 1: 20 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)2: AMRAP Box Jump Overs (24/20)3: AMRAP Calorie Ski Erg4: RestRead More

Free 7-Fit Class at 5:30PM! Click Here To Register now Conditioning Every 1:30 For 3 Rounds1: 20/15 Calorie Assault Bike (Fx: 15/10)2: 20 Farmers Carry Walking Lunges (24/16) (Fx:16/12) (Rx+: 32/24)3: 15 Tempo Dumbbell Bench Press (30×1) (A)4: 15 GHD Sit Ups (Fx: Weighted Sit Ups)5: 10 Pendlay Rows (A)6: 10 Bear Crawl Bird Dogs...Read More

Strength E2MOM 104 Strict Press (↑) Conditioning E4MOM 16 400m Run, Row or Ski5 Squat Snatches Squat Snatch Weights Each Round:1: (95/65) (Fx: 75/55) (Rx+: 135/95)2: (115/80) (Fx: 95/65) (Rx+: 155/105)3: (135/95) (Fx: 115/75) (Rx+: 175/115)4: (155/105) (Fx: 115/80) (Rx+: 195/125)Read More

“12 Days of Christmas” For time: 1 Clean and Jerk (155/105)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/105)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull Ups11 Shoulder to Overhead (155/105)12 Rope Climbs Fx: 1 Clean and Jerk (135/95)2 Chest 2 Bar...Read More

2020 has been a difficult year for all of us. CrossFit Route 7 is very fortunate to have the continued support of our great community, we cannot thank you enough for helping us weather an extremely difficult season for small businesses! As we approach the end of 2020, it is time we celebrate some good...Read More

**COVID-19 UPDATE!** Due to the rise in COVID cases, Governor Northam has released some new requirements for Virginians and we are going to make some operational changes. As you have been over the last few months, upon arrival to the gym, please wear your face mask and scan your temperature on our wall mounted thermometer....Read More

E2MOM 401: 400m Run2: 25/20 Calorie Assault Bike (Fx: 20/15)3: AMRAP Ski Erg Calories4: RestRead More

Free 7-Fit Class at 10:00AM! Click Here To Register now Strength: E3MOM 15Back Squats1: 3 @75-80%2: 2 @80-85%3: 1 @85-90%4: 1 @90-95%5: 1 @95-100%+ Conditioning: For Time:10 – 8 – 6 – 4 – 2Power Snatch (95/65) (Fx: 75/55)Burpee Chest to Bar Pull Ups (Fx: Burpee Pull Ups)Read More

Don’t forget about the Skills Clinic at 4:45 PM with Tucker! Free 7-Fit Class at 5:30PM! Click Here To Register now Strength: 4 Rounds50m Each Arm Suitcase Carry15 Jack Knives Time Cap 15:00 Conditioning: AMRAP 88 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)8 Each Arm Front Rack Lunge (24/16) (Fx: 16/12) (Rx+:...Read More