Strength: E3MOM 156 Each Arm Tempo Dumbbell Bench Press (30×3)1:00 High Plank Conditioning: 5 Rounds 12 Box Jumps (30/24) (Fx: 24/20)6 Power Snatches (155/105) (Fx: 115/80)Rest 1:00Read More

Weekly OverviewEvents/ClassesMondayWall Balls Free 7-Fit Class at 6:00PM Click Here To Register now TuesdayDeadliftsWednesdayPower Clean ThursdayFront SquatsFridayRun SaturdayHigh Hang Power Snatch Free 7-Fit Class at 10:00AM Click Here To Register nowSundayKettlebell Cleans Strength: “12.4”AMRAP 12150 Wall Balls (Rx: 20/14)90 Double Unders 30 Ring Muscle Ups Conditioning: 4 Rounds for Quality 100m Each Arm Kettlebell Overhead...Read More

Strength: EMOM 91: 10 Strict Ring Dips 2: 15 Weighted Sit Ups (Rx+: GHD Sit Ups) 3: 50ft Handstand Walk (Fx: 3 Wall Walks) Conditioning: 3 Rounds400m Run20 Push Ups200m Run20 Dumbbell Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)100m Run10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)Rest 1:00Read More

Free 7-Fit Class at 10:00AM Click Here To Register now Strength: E3MOM 183 Squat Cleans (ME) Conditioning: AMRAP 85 Strict Pull Ups10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 275/185)Read More

Conditioning: EMOM 401: AMRAP Calorie Assault Bike 2: Rest 3: AMRAP Burpee Box Jump Overs (Rx: 24/20)4: Rest 5: AMRAP Calorie Ski Erg 6: Rest 7: AMRAP Box Jump Overs (Rx: 24/20)8: RestRead More

Strength: 3 Rounds 8 Each Leg Kettlebell Romanian Deadlift 16 Alternating Goblet Cossack Squats :20 Each Side Single Arm Dead Hang From Pull-Up Bar (Fx: :40 Hang) Time Cap 12:00 Conditioning: 6 Rounds5 Each Arm Kettlebell Push Press (32/24) (Fx: 24/16)20 Double Unders10 Russian Kettlebell Swings (32/24) (Fx: 24/16)20 Double UndersRead More

Strength: E3MOM 156 Back Squats (ME) Conditioning: E2MOM 125 Bar Muscle Ups (Fx: 5 Chest to Bar Pull Ups)1 Squat Snatch (ME)Score is heaviest snatch.Read More

CONGRATULATIONS to CrossFit Route 7 owner Tucker and his new wife Naomi on their wedding this past Sunday!!! Everyone at CFR7 wishes you the best for your marriage. Strength: E2MOM 141 Push Jerk + 1 Split Jerk (↑) Rx+: Touch and Go Conditioning: 4 Rounds 10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)5 Thrusters (165/115) (Fx:...Read More

Weekly OverviewEvents/ClassesMondayDeadlifts Free 7-Fit Class at 6:00PM Click Here To Register now TuesdayPush Jerks WednesdayBack SquatThursdayKettlebell Romanian DeadliftsFridayAssault Bike SaturdaySquat Cleans Free 7-Fit Class at 10:00AM Click Here To Register nowSundayStrict Ring Dips Strength: E3MOM 156 Deadlifts (ME) Conditioning: AMRAP 114 – 8 – 12 – 16 – 20…Toes to BarCalorie RowRead More

Conditioning: 2 Rounds AMRAP 5 10 Power Snatch (Rx: 95/65) (Fx: 75/55)100m Run Rest 5 Minutes AMRAP 5 10/7 Calorie Ski Erg 10 Box Jumps (24/20)Rest 5 MinutesRead More