Merry Christmas CFR7! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season! Matthew 1:21-23 She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” All this took place to fulfill what...Read More

Schedule  Open GYM 6:15am- 8:00am 8:00am WOD and 7-Fit combined ONLY Strength: 20 Min to Establish10RM Bench Press Conditioning:  AMRAP 83 – 6 – 9 – 8 – 12….Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)Box Jump Overs (24/20)Read More

[divider scroll_text=] Schedule Normal Morning Afternoon ONLY 5:30pm WOD 6:30pm 7-FIt WODsEventsMonday10 Rep Max Deadlift Normal MorningAfternoonONLY5:30pm WOD6:30pm 7-FItTuesday10 Rep Max Bench Open GYM 6:15am- 8:00am 8:00am WOD and 7-Fit combined ONLYWednesdayGym is closed Merry Christmas!Thursday 4:30pm WOD and 7-Fit combined ONLYFriday10 Rep Max Back Squat 6am WOD6am 7-Fit7am WODNoon WOD5:30pm WOD5:30pm 7-FitSaturdayCore Accessory WokSundayStrict...Read More

Strength:  E2MOM 1010 Push Jerks @60 – 65% Conditioning:  AMRAP 155 – 10 – 15 – 20….Russian Kettlebell Swings (32/24) (Fx: 24/16)Sit Ups 200m Run Between RoundsRead More

CrossFit Teens is at 10AM today! Ages 11-19 welcome! For more information click here Strength:  E3MOM 155 High Hang Squat CleansSet 1: 60 – 65%Set 2: 65 – 70%Set 3: 70 – 75%Set 4: 70 – 75%+Set 5: 70 – 75%++ Conditioning:  3 Rounds20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)20 Alternating Dumbbell Hang Clean...Read More

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