Rope climb technique *wear tall socks! 6 RFT: 200m Run 3 Rope Climbs (15’) 6 Hang Power Clean (155/105#) Fx = 115/80 12 V-Ups EMOM 9 (3 sets) of: Min 1 – :40 Side Plank – Right Min 2 – :40 Side Plank – Left Min 3 – 30 Bicycle CrunchesRead More

Free CrossFit Tonight at 6:45 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= 25 Minutes to Establish: 1 RM Clean and Jerk Recommended percentages to 1 RM = 65, 75, 80, 85, 90, 95, 101, 101+ AMRAP 7: 20 Double-Unders, 1 HSPU (Fx = Scaled to Pike on Box / Push-ups) RX+...Read More

Attention Ladies our FREE class is this Today at 7:00 am and 7:45 pm. Knock out your first Foundations class at the same time! We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how...Read More

Attention Ladies our FREE class is this Tuesday at 7:00 am and 7:45 pm. Knock out your first Foundations class at the same time! We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how...Read More

Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ================================== Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations...Read More

Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations Course from the January 22-Feb 3. Because of the demand for the program, we will be making a slight adjustment to the schedule during the...Read More

Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations Course from the January 22-Feb 3. Because of the demand for the program, we will be making a slight adjustment to the schedule during the...Read More

5 sets of: 3-Position Snatch (high-hang, hang, below-the-knee) Build over the course of 5 sets Rest as needed between sets *Crossfit.com from 12/26/17 On a 12-minute clock, 4 rounds for max reps of: 1 minute of KB Snatches (24/16 kg) 1 minute of Sit-ups 1 minute of Lunges in place Finisher: Accumulate 5 minutes of...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= Every 2 minutes for 16 minutes (8 sets) of: 1 Hang Power Clean + 1 Clean + 1 Split-Jerk (drop between hang power clean and clean) Build up to a heavy complex for the day For time: 30 Burpees-over-the-bar...Read More

(15-Minute Practice) 3 sets of 10-12 reps Strict/Assisted/Banded Pull-ups *Advanced Athletes 3 Sets of: 2-10 Unbroken Bar Muscle-ups, consistent unbroken sets 20m Handstand Walk (2 x 10m unbroken) *Rest as needed between sets Give this Drill a try from MisFits! AMRAP 10: 1,2,3… HSPU, Rx+ = Strict HSPU One-Arm DB Thrusters 50/30 Ring Dips *Alternate...Read More