Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...Read More

FREE CLASS tonight at 6:30 pm.  Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!   Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/  ================================ Strength/Skill Schedule: Monday: Back Squat Tuesday: Auxilliary strength with 30 min metcon Wednesday: Snatches Thursday: Bench Press Friday: Clean and Jerk Complex and 2011 Crossfit...Read More

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...Read More

Are you bored with your current routine? Have your fitness results slowed or come to a stand still? What’s the next level of athleticism? Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you sign up! Limited spaces, sign up now: https://crossfitroute7.com/how-to-join/  ================================ U.S. Army Staff Sergeant Aaron...Read More

Are you bored with your current routine? Have your fitness results slowed or come to a stand still? What’s the next level of athleticism? Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you sign up! Limited spaces, sign up now: https://crossfitroute7.com/how-to-join/  ================================ 18 Minutes – Build to...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# ===================================== On a running clock: For time: 50 HSPU* *Every 5th rep is strict (Fx: all kipping, RX+: 75 HSPU) 15 Minute Time Cap When the Clock Reaches 20:00 begin… AMRAP...Read More

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