Strength: Rx+: 10 Min. Max Distance Handstand Walk. 25 ft. segments must be unbroken. Rx: 10 Min. Max Distance Handstand Walk Fx: 10 Min Handstand Walk Practice Conditioning: 21 – 18 – 15 – 12 – 9 – 6 – 3American Kettlebell Swings (24/16) (Fx: 16/12)Toes-to-BarRead More

Strength: E3MOM 18Power Clean + 2 Hang Squat Cleans (Max Effort) Rx: Touch-and-go, no regripping/resting after bar leaves the shoulders at the top of each clean. Conditioning: 4 Rounds10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)10 Strict Handstand Push-ups (Fx: Kipping HSPU)Read More

REMINDERThis Monday, Kettlebell Kitchen will be on hand offering taste tests from 4:15 – 8:30 pm! Conditioning: “Partner 19.1”With a Partner, Alternating MovementsAMRAP 2519 Wall Balls (20/14) (Fx: 14 Wall Balls)19 Calorie Row (Fx: 14 Calories) Both partners work at the same time. They switch movements once they have both completed their 19 reps.Read More

Strength: E3MOM 21Back SquatSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 3 @ 80-85%Set 4: 2 @ 80-85% Set 5: 2 @ 85-90%Set 6: 1 @ 90%+Set 7: 1 @ 90%++ Conditioning: Work 2:00 / Rest 1:00 until you complete:5 Rounds10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)10 Burpees Over the BarRead More

Strength: E3MOM 21DeadliftSet 1: 3 @ 70-75%Set 2: 3 @ 75-80%Set 3: 3 @ 80-85%Set 4: 2 @ 80-85% Set 5: 2 @ 85-90%Set 6: 1 @ 90%+Set 7: 1 @ 90%++ Conditioning: AMRAP 1010 Push Presses (95/65) (Fx: 75/55)15 Russian Kettlebell Swings (32/24) (Fx: 24/16)20 Box Jumps (24/20)Read More

5:45 PMNew Mobility Class! 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: E2MOM 103 Strict Presses Conditioning: “First Cut”4 Rounds400m Run3 Legless Rope Climbs (Fx: 3 Rope Climbs)7 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 185/125) Time...Read More

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