REMINDEROnly 9:00 AM 7Fit and 10:00 AM CrossFit WOD today. Happy Labor Day! Overview of the Week WODsEventsMondayPartner AMRAPTuesdayStrict PressesNew Mobility Class! (5:45 pm)Free Beginner CrossFit Class (6:45 pm)WednesdayDeadliftsThursdayBack SquatsFridayPartner 19.1SaturdayClean ComplexCompetitors WOD (7:00 am)SundayHandstand Walks Conditioning: With a PartnerAMRAP 351000m Run80 Double-Unders60 Burpees40 Pull-ups (Rx+: Chest-to-Bar Pull-ups)1000m Row80 Double-Unders60 Burpees40 Pull-ups (Rx+: Chest-to-Bar Pull-ups)...Read More

REMINDERTomorrow is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am. Strength: Every 1:30 for 5 Rounds of Each, AlternatingStation 1: 1 Bench Press (ME)Station 2: 1 Pendlay Row (ME) Conditioning: 21 – 15 – 9Box Jump Overs (24/20)Toes-to-BarRest 1:0015 – 9 – 6Box Jump...Read More

REMINDERThis Monday is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am. 10:00 AMCrossFit Kids! Strength: Deadlift25 Minutes to Establish 2 rep max. Conditioning: AMRAP 1020 Wall Balls (20/14)20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)20 Dumbbell Front Squats (50/35) (Fx: 35/20) (Switch hands every...Read More

Conditioning: E4MOM 28400m Row10 Burpees3 Unbroken Push Presses Score is max weight on push press. Finisher: 3 Rounds :30 Hollow Hold 20 Alternating Double Dumbbell Strict press (10L/10R)20 Alternating Double Dumbbell Bicep Curls (10L/10R)Read More

The CrossFit Open is 6 weeks from today. Just sayin’. Strength: Back Squat25 Minutes to Establish 2 rep max. Conditioning: AMRAP 850 ft. Handstand Walk (Fx: Bear Crawl)25 Russian Kettlebell Swings (32/24) (Fx: 24/16)Read More

Strength: Rx:4 Rounds12 Hollow Rocks6 Candlesticks6 Candlesticks + Pistol (3L/3R)200m Run Fx:4 Rounds10 Hollow Rocks5 Candlesticks5 Candlesticks + Narrow Squat200m Run Conditioning: With a Partner, Alternating MovementsAMRAP 1414 Deadlifts (185/125) (Fx: 135/95)14 Box Jumps (24″/20″)2 Rope Climbs (Fx: Rope Climb)Read More

6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer! Strength: E2MOM 16Clean + Push Jerk (Max Effort) Conditioning: EMOM 15Min 1: 20/15 Calorie Bike (Fx: 15/10 Calories)Min 2: 75 Double Unders (Fx: 50 DU’s)Min 3: 25 Sit-upsMin 4:...Read More

REMINDERLabor Day is one week from today. Check the schedule for available classes. Overview of the Week WODsEventsMondayMuscle-upsTuesdayClean & JerkFree Beginner CrossFit Class (6:30 pm)WednesdayCore WorkThursdayBack SquatFridayLong EMOMSaturdayDeadliftKids CossFit 10:00am SundayBench Presses Coach Cooper with Cara Heads Slaughter and Danny Camago during the Olympic Lifting Minicamp! Strength: Rx+:For Time30 Ring Muscle-upsFirst Set Max Unbroken reps....Read More

Strength: Rx:3 Rounds20 Hollow Rocks20 Arch RocksRest :3010 Kip Swings10 Kipping Leg Raises to Parallel10 Toes to BarRest :30 Fx:3 Rounds10 Hollow Rocks10 Arch RocksRest :3010 Kip Swings5 Kipping Leg Raises to Parallel5 Toes to BarRest :30 Conditioning: For Time200 ft. Single Arm Dumbbell Overhead Walking Lunge (50/35) (Fx: 35/20)50/40 Strict Handstand Push-ups (Fx: Kipping...Read More

10:00 AMSkills Class! Strength: E3MOM 21Front SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 2 @ 80-85%Set 4: 2 @ 85-90% Set 5: 2 @ 90-95%Set 6: 1 @ 95%+Set 7: 1 @ 95%++ Conditioning: AMRAP 1015 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Burpee Box Jump Overs (24/20)2 Rope Climbs (Fx: 1 Rope...Read More