4 Sets*: Tempo Front Squat @ 50-60% @ 321x Tempo x 4 reps (3 second descent, 2 seconds in bottom, 1 second up) *Practice lever drills on rings in between sets 12-9-6-3 Front Squats 185/125, Fx: 135/95, Rx+ = 225/135 Bar Muscle-ups, Fx: C2B Pull-upsRead More

And the award for the fittest picnic table goes to….us! It was a beautiful day to bbq, play and connect. Thank you to our community for making this community event a success. #community #fitnic#cfr7 #CrossFit ===================================== BOONE WELLNESS will be performing FREE treatments and assessments today from 5-7pm. This is First Come First Serve. =-===================================== Bench Press Pyramid...Read More

INCLEMENT WEATHER: 7:30 PM CLASS IS CANCELED! BE SAFE =========================== FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kick start your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!   Limited spaces, sign up now:...Read More

Because Mothers are STRONG! Happy Mother’s Day to all the moms of CrossFit Route 7. We love and appreciate you! ================================= Are you thinking about building Strength? The first step is a Free class. Sign up today and find out for yourself. https://crossfitroute7.com/try-us-for-free/ ======================= Dead-lift 4 sets of 5 @ 80% 1 Set of Max...Read More

FREE CLASS today at 11:00 am. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99! Limited spaces, sign up now: https://crossfitroute7.com/how-to-join/ ==================================== Great Falls Community today at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages. Meet at...Read More

Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages. Meet at the box to carpool. Great Falls Park Vehicle Permit ($10) So bring a few bucks cash. Directions via google maps =============================== Strength: 5 Sets of: 2...Read More

Yoga with Kendra tonight at 7:30 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# ================= Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages. Meet at the...Read More

Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages. Meet at the box to carpool. Great Falls Park Vehicle Permit ($10) So bring a few bucks cash. Directions via google maps =============================== ‘Isabel’ 30 Snatches (135/95#) Compare...Read More

Free Spring Cleaning Bootcamp and Yoga Tonight at 6:30 pm! The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness....Read More

Free Spring Cleaning Bootcamp and Yoga Tuesday, May 8th at 6:30 pm. The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels...Read More