Wednesday, January 23, 2019 Bring A Friend Day! (All WODs) CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun....Read More

Wednesday, January 23, 2019 Bring A Friend Day! (All WODs) CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun....Read More

Wednesday, January 23, 2019 Bring A Friend Day! (All WODs) CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun....Read More

EMOM 20Min 1: 5 Bench PressMin 2: 5 Pendlay RowMin 3: 10 Push UpsMin 4: 10 Ring RowMin 5: Rest/Spotter Weight on barbell should be same across. Add weight to push up if possible. Elevate feet on ring row if possible. 5 Rounds1:30 Work/ :30 RestIn work period: 10 Burpees followed by AMRAP Russian KB...Read More

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in. Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit# ===================================== E3MOM 153 Split Jerk (ME) Athletes may take barbell from ground or rack. “Open Workout 17.5”10 Rounds9 Thrusters (95/65)35 Double UndersRead More

E2MOM 201 Snatch + 2 Overhead Squats (ME) For Time:3 Rounds12 Right Arm Dumbbell Snatches6 Right Arm Dumbbell Front Squats12 Left Arm Dumbbell Snatches6 Left Arm Dumbbell Front Squats6 Bar Muscle Ups (Fx: C2B Pull Ups) Dumbbell Weights (50/35) (Fx: 35/20)Read More

E3MOM 153 Push Press (ME) Athletes may take barbell from ground or rack. EMOM 24Min 1: Max Cal Ski ErgMin 2: RestMin 3: Max Cal Assault BikeMin 4: RestMin 5: Max Cal RowMin 6: Rest Score is total calories.Read More

Closed for the morning. No Morning CrossFit or 7-Fit WODS. Classes will resume at Noon. Thanks and be safe. Congratulations to Team Flex Appeal (Cynna, Ashleigh, Shivon) and their 3rd finish this weekend. Congratulations girls. Hard work paying off! Over of the week:Monday: Core Strength Development Tuesday: EMOM Push PressWednesday: Snatch Complex Thursday: Split Jerk...Read More

Closed due to inclement weather. Be safe.Read More

Don’t Forget: This Saturday, January 12, 2019 we have CrossFit Kids at 10am ($15/child) Ages 8-12 welcome! Also This Saturday, January 12, 2019 we have our Free Goal Setting Workshop at 11:30AM!($10 Drop In) Have you started thinking about your goals for 2019? We want to help you achieve them! We will be going over...Read More