FREE CLASS tonight at 6:45 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ======================================= CFR7 & BCF am vs pm Throwdown and Summer BBQ! August 25 at 4:30 pm at Ballston CrossFit Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes! Everyone...Read More

EMOM 12: 1 Power Snatch (Max Effort) *increase weight every minute (Start at 65%) 4 Sets of: 6 Pendlay Rows (Across) 20 Bulgarian Split Squats (10 each Leg) 15 GHD Sit ups/ 15 V ups 10 m Broad JumpRead More

Saturday , August 18th WOD Schedule: 9:00 AM 7-Fit class 10:00 AM CrossFit WOD 11:00 AM: Open Gym ================= 30 Ring Muscle Ups for time Fx: Ring Muscle Up technique or 30 Chest to Bar Pull ups + 30 Ring Dips Other Scales *30 Pull ups + 30 Ring Dips *30 Ring Rows + 30...Read More

Saturday, August 18th WOD Schedule: 9:00 AM 7-Fit class 10:00 AM CrossFit WOD 11:00 AM: Open Gym ================= Front Squat: 3 x 6 (ME: Working Sets start at 70% of 1RM Front Squat) For time: 800m Run 30 Power Cleans 155/105, Fx: 115/80 800m RunRead 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# ===================================== Saturday, August 18th WOD Schedule: 9:00 AM 7-Fit class 10:00 AM CrossFit WOD 11:00 AM: Open Gym ================= Overhead Complex: 5 sets: 2 Push Jerks + 1 Split Jerk (Across:...Read More

FREE CLASS tonight at 6:30 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ======================================= Saturday , August 18th WOD Schedule: 9:00 AM 7-Fit class 10:00 AM CrossFit WOD 11:00 AM: Open Gym ================= Deadlift: 3 x 6 (ME: Working Sets start at 70%) For Time: 30/25 AAB Cals Fx: 25/20 200 m...Read More

Do you ever wonder what we looked like 3 years ago? AMRAP 4: 5 Power Snatches 135/95, Fx: 95/65 5 Chest 2 Bar Pull Ups, Fx: Pull Ups Rest 4:00 (take a 400m jog) AMRAP 4: 6 Push Jerks 135/95, Fx: 95/65 6 Toes to Bar Rest 4:00 (take a 400m jog) AMRAP 4: 7...Read More

The Summer Sizzle series was step 1, now it’s time to put that knowledge to the test! This 7-day eval will get you used to tracking meals, workouts, and sleep for our pre-challenge prep, before ultimately leading in to our Fall Challenge! How it works: From August 12-18, you’re in charge. We’ll give you the...Read More

Bench Press: 3 x ME Bodyweight/ 60% of BW *After each set perform a Max Effort Set of Push ups *3:00 Rest “Back and Forth” 6 Rounds: 2:00 on/ 2:00 off Rounds 1 and 4: 300/250m Row then Max Ring Muscle Ups, Fx: Pull ups Rounds 2 and 5: 20 Dumbbell Snatches 50/35, Fx:35/20 then...Read More

Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/ ======================== Optimizing Shoulder Performance Clinic (FREE): Saturday, August 11th at 11:30 am  This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to...Read More