Deadlift: 5 x 4 (ME: Working Sets start at 70%) For Time: 10 Single Arm DB Deadlift 50/35, Fx:35/20 (Left) 15 Single Arm DB Push Press 50/35, Fx: 35/20 (Left) 20 m Single Arm Overhead Lunge 50/35, Fx:35/20 (Left) 25 Burpees 30 Chest 2 Bar Pull ups, Fx: Pull up 25 Burpees 20 m Single...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# ===================================== Reminder – AM vs. PM Throwdown and Summer BBQ is this Saturday (hosted by BCF)! Come cheer on your friends and enjoy some awesome BBQ from Rocklands! Final food count is required by...Read More

Reminder – AM vs. PM Throwdown and Summer BBQ is this Saturday (hosted by BCF)! Come cheer on your friends and enjoy some awesome BBQ from Rocklands! Final food count is required by noon on Thursday. If you plan to attend the throw down and eat free BBQ, please update your response in the Facebook event by Thursday...Read More

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 should come out and support our athletes who are competing and enjoy a BBQ (catering provided, free...Read More

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