Join us next Tuesday, April 24th for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course. Circuit: 4 Sets of: 1:00 Plank 15/12 Assault Bike Calories or Max of :40 s 10-12 Barbell Rows :45-1:00 Front Rack...Read More
BRING A FRIEND A DAY COMMUNITY CHALLENGE! Many members from the community have requested that we add Ski Ergs to our programming. We have heard your request and we are challenging you to help us grow our community. Our challenge to the community is for everyone to bring a friend, family member or coworker...Read More
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
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
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