FREE CLASS tonight at 6:30 pm. 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/ ======================================= Strength/Skill Schedule: Monday: Strict Press Tuesday: Run/Barbell/Gymnastics Chipper Wednesday: Accessory Circuit Thursday: Snatch Friday: Handstand Push Ups Saturday: Hero WOD “The Chief” Sunday: Deadlift ===========...Read More

Front Squats: 5 x 5 (A) Rowing Intervals: 3 x 500m Row Rest exactly 3:00 Score is slowest 500  Read More

We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout! ====================== Bench Press 4-4-4-2-2-2 Rest as needed (5-10# Heavier from 2 week ago) 21-15-9 Chest to...Read More

We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout! =============== “Snatch Complex: 5 sets of: 1 Squat Snatch + 1 Snatch Balance + 1 Overhead...Read More

We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout! Handstand Push Up Technique: 4-5 Sets of: RX+: 5/3 Strict +6 Kipping RX: 10 Kipping...Read More

We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout! Clean Complex: 5 sets of: 2 x 1 Squat Clean + 1 Front Squat +...Read More

Pull Up 6 Sets of: RX+: 3 Pull ups + 2 Chest to Bar+ 1 Bar Muscle up RX: 3 Pull ups + 3 Chest to Bar Fx: 6 Pull ups *Athletes focus should be on technical, quality movement as well as Unbroken cycling AMRAP 16: 400m Run 15 Box Jumps 24/20 20 Alt. Dumbbell...Read More

Strength/Skill Schedule: Monday: Deadlift Tuesday: Pull Up Complex and Development/ EMOM 15 Wednsday: Clean Complex Thursday: Handstand Push up Complex and Development Friday: Snatch Complex Saturday: Bench Press Sunday: Front Squats/ Row intervals ======================= Deadlift Establish a 2RM 5 Rounds for Time: 10 Toes to Bar 10Overhead Squats 135/95, Fx:95/65 10 Lateral Burpees over Bar...Read More

Establish a 3RM Push Press 4 Rounds. 10 Single arm DB Cleans 50/35, Fx: 35/20 (5L/5R) 10 In Place Front Rack DB Lunges 50/35, Fx: 35/20 (5L/5R) 8/5 Strict Pull Ups, Fx: 10 Kipping pull ups 200 m RunRead More

Overhead Squat 5 x 3 (A) *From the Rack “Gymnast Mono” AMRAP 5: 10/7 Cal Row or Assault Bike 15 Air Squats *Rest 2:00 AMRAP 5: 30 Double Unders 10 Push Ups *Rest 2:00 AMRAP 5: 100m Run 4/2 Ring Muscle Ups, Fx: 5/3 C2B Pull ups (19:00 total)Read More