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

================================ Jonathan from GNC will be here tonight just in time for the start of the Nutrition Challenge from 5:00 pm-6:30 pm. ================================= Strength/Skill Schedule Monday: Back Squat Nutrition Challenge Benchmark WOD Tuesday: Bar MU Skill Wednesday: Clean Complex Thursday: 3 Position Snatch Friday: Open WOD 15.5 Saturday: Deadlift/Partner WOD Sunday: Bench Press ====================== Back...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/ ================================== Rope Climb (skill work) EMOM 10: 2 Rope Climbs (15′) (fx = 1 rope climb) AMRAP 20: 60 Double-Unders 20 KBS 32/24 Fx: 24/16 KG 15 Power Cleans 115/80 Fx: 95/65...Read More

Strict Press 3×3 – heavy triple over 3 sets 2×2 – heavy double over 2 sets Rest as needed   On a 21 Minute Running Clock: AMRAP 5 Minutes: 8 Thrusters (115/85#) 6 Burpees-over-the-bar Rest 3 minutes AMRAP 5 Minutes: 8 Thrusters (95/65#) 6 Pull-ups* Rest 3 minutes AMRAP 5 Minutes: 8 Thrusters (75/55#) 6...Read More

Deadlift 5 sets of 6 reps* *Let feel dictate load, build over the course of 5 sets, go at least 10# heavier than last weeks’ sets of 7 Rest 2-3 minutes For time: 400m Run (sub 500m row if too cold) 30 Alternating DB Snatch (50/35#) fx (35/20#) 30 Push-ups 400m Run 20 Alternating DB...Read More

Every 2 for 20 (10 sets) of: 2 Power Cleans + 1 Push-Jerk +1 Split Jerk* *Start very light, ~50% of 1 RM and work technique for first 5 sets, then use sets 5-10 to build to a heavy complex for the day AMRAP 12 Minutes: 25-20-15-10 Box Jump Overs (24/20”) KB Swings (53/35#) Ab-Mat...Read More

Attend our FREE class this tonight at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements. Reserve your spot today! https://crossfitroute7.com/try-us-for-free/ =============================== Back Squat:...Read More