REMINDERFriday Night Lights is tomorrow! Come see the top 10 men and top 10 women take on Open Workout 20.5! DETAILS >> Strength: E3MOM 15Front Squats1: 10 @50-55%2: 9 @55-60%3: 8 @60-65%4: 7 @65-70%5: 6 @70-75% Conditioning: EMOM 181: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)2: Rest3: 80 Double Unders (Fx: 50 DUs)4:...Read More

REMINDERWinter is coming and CFR7 hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is Monday, November 11, at noon. 5:45 PMFree Ring Muscle-up Clinic! Strength: E3MOM 158 Bench Press (Max Effort) Conditioning: AMRAP 102- 4 – 6 – 8 – 10…Toes-to-BarStrict Handstand Push-ups (Fx: Kipping HSPU)...Read More

REMINDERFriday Night Lights is in 3 days! Come see the top 10 men and top 10 women take on Open Workout 20.5! DETAILS >> 6:45 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: E3MOM 158 Overhead Squats...Read More

Programming NoteSaturday and Sunday WODs will be determined based on the release of Open Workout. 5:30 – 7:15 PMInjury Screenings with Dr. Stacy Snow WODsEventsMondayPower SnatchesInjury Screening with Dr. Stacy Snow (5:30 – 7:15 pm)TuesdayOverhead SquatsFree Beginner CrossFit Class (6:45 pm)WednesdayBench PressInjury Consultation & Body Work with Dr. Sarah Houhoulis (5:30 pm)Ring Muscle-up Clinic (5:45...Read More

Strength: 4 Rounds10 Feet Elevated False Grip Ring Rows1:00 Plank Hold (Weighted if possible)Rest 1:00 Conditioning: For Time50 Push-upsRest 2:003 Rounds3 Legless Rope Climbs (Fx: 3 Rope Climbs)100m RunRead More

10:00 AMFree Ring Muscle-up Clinic! DETAILS >> Conditioning: E3MOM 451: 750/650m Row (Fx: 650/550m)2: 3 Rounds -10 Burpees -10 Kettlebell Swings (24/16) (Fx: 16/12)3: 750/650m Ski Erg (Fx: 650/550m)4: Max Calorie Assault Bike5: RestRead More

Open Workout 20.4 For Time30 Box Jumps (24/20)15 Clean & Jerks (95/65)(65/35)30 Box Jumps (24/20)15 Clean & Jerks (135/95)(95/55)30 Box Jumps (24/20)10 Clean & Jerks (185/115)(115/75)30 Single-Leg Squats (20/14 Med Ball Step-Ups)10 Clean & Jerks (225/145)(135/95)30 Single-Leg Squats (20/14 Med Ball Step-Ups)5 Clean & Jerks (275/175)(155/115)30 Single-Leg Squats (20/14 Med Ball Step-Ups)5 Clean & Jerks...Read More

Strength: 4 Rounds 3 Skin-the-Cats 4 Wall walks 5 Strict Toes-to-Bar 6 Hip Touches Hanging From Pull-up bar Time Cap 15:00 Conditioning: 30 – 20 – 10Dumbbell Suitcase Box Step-ups (50/35) (Fx: 35/20) (24/20)60 – 40 – 20Abmat Sit-upsRead More

5:45 PMFree Bar Muscle-up Clinic! DETAILS >> Strength: E3MOM 123 Hang Power Snatches (Max Effort) Conditioning: 3 Rounds20 Chest-to-Bar Pull-ups (Fx: Pull-ups)20 Box Jumps (24/20)20 Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)Read More

6:45 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: E3MOM 125 Strict Press (Max Effort) Conditioning: AMRAP 20With a Partner, Alternating Rounds3 Power Clean and Jerks (185/125) (Fx: 135/95) (Rx+: 225/155)300/250m RowRead More