Gymnastics Strength: E2MOM 181: 5 Kip Swings + 5 Kipping Straight Leg Raise + 5 Toes to Bar2: 0:30 – 1:00 Handstand Hold (Freestanding if Possible)3: 5 Strict Pull Ups + 5 Kip Swings + 5 Kipping Chest to Bar Pull Ups Fx:1: 5 Kip Swings + 5 Kipping Knee Raises + 5 Kipping Straight...Read More

CFR7 Ugly Sweater WOD and Holiday Happy Hour Celebration! Click Here for more details. [divider scroll_text=] Conditioning:  “8 Nights of Hanukkah” With a Partner, One Person Working at a Time 8 Rounds8 Power Cleans (135/95) (Fx: 115/75)8 Burpees Over the Bar8 Shoulder to Overhead (135/95) (Fx: 115/75)8 Box Jumps (24/20)8 Handstand Pushups (Fx: Hand Release...Read More

LAST DAY to order your new CrossFit Route 7 Hoodie! Click Here and get your NEW Hoodie now!  Strength:  E2MOM 201: 10 Back Squats @65 – 70%2: 10 Back Rack Lunges @50-55% Back rack lunge weight based on 1RM back squat Conditioning:  4 Rounds200m Run5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups) Time Cap 12:00Read More

Strength: E2MOM 201: 10 Bench Press @70 – 75%2: 10 Pendlay Row (A) Conditioning:  AMRAP 95 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)50ft Handstand Walk (Fx: 3 Wall Walks)Read More

[divider scroll_text=] Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!  WODsEventsMondayDeadliftsInjury Screening With Dr. Stacy Snow, 5:15-7:30pm Click Here Tuesday Bench Press + Pendlay Row WednesdayBack Squats + Back Rack Lunges Thursday“8 Nights of Hanukkah”Ugly Sweater Holiday WOD and Happy Hour Click...Read More

Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!  [divider scroll_text=] Strength:  E3MOM 155 Tempo Front Squats (33×1) (↑) Conditioning:  With a Partner, Alternating Rounds 8 Rounds 15/12 Calorie Row (Fx: 12/10) 15 Dumbbell Goblet Squats (50/35) (Fx: 35/20)Read More

Naughty or Nice Toy Drive Conditioning: “Naughty or Nice” Naughty15-12-9Power Snatch (95/65)Thrusters (95/65) 30 Double Unders after each barbell movement. Nice15-12-9Power Snatch (75/55)Thrusters (75/55) 30 Double Unders after each barbell movement. Strength:  3 Rounds1 Each Arm Turkish Get Ups (↑)10 Strict Toes to Bar (Fx: Strict Straight Leg Raise)Read More

Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!  [divider scroll_text=] Strength: E2MOM 201: 10 Bench Press @65 – 70%2: 10 Pendlay Row (A) Conditioning:  3 Rounds200m Run15 Deadlifts (135/95) (Fx: 95/65)Read More

Conditioning: “12 Days of Christmas”For time1 Clean and Jerk (155/95)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/95)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 (155/95)12 Rope ClimbsFxFor time1 Clean and Jerk (135/80)2 Muscle Up Transitions (x2)3 Handstand...Read More

Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!  [divider scroll_text=] Strength: E2MOM 1010 Push Press @60 – 65% Conditioning:  EMOM 151: 20/15 Calorie Assault Bike (Fx: 15/12)2: 80 Double Unders (Fx: 50 DUs)3: Max Reps Power Cleans (155/105) (Fx: 135/95) (Rx+:...Read More