Happy Father’s Day to all the Route 7 dads and Fathers around the world! ======================================= 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/ ========================= Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment...Read More

Come out to Flex on the Mall Today! Support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Update Schedule: Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and Fridays at noon....Read More

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Update Schedule: Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and...Read More

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== 27-21-15-9 Goblet Squat 32/24 Fx: 24/16 Box Jump Overs 24/20 Sit ups 4 x 400...Read More

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Activation: 3 Giant Sets: 25 Band Pull Aparts 5 Behind the Neck Snatch Push Press...Read More

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Filthy Fifty – Reversed For time: 50 double-unders 50 burpees 50 wall balls 20/14 50...Read More

Great time at the Nationals game Friday night! ============================= Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Strength for the Week Monday: Narrow...Read More

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/ ========================= 3 Sets of: 16 Barbell Step Ups (A: 8 each leg) 12-15 Pendlay Rows (A) AMRAP 18: 400 M Run 15 Ground to Overhead 45/25 Fx: 25/15 15 Atomic Situps 45/25 Fx: 25/15  Read More

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym ============================================ “Jackie” For Time: 1000 meter row 50 Thrusters 45/35 30 pull-upS EMOM 14: Odd: 3 Push Jerks (A) *from Floor...Read More

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym ============================================ Deadlift: Find 5 RM 18 minutes “25” For Time: 5 Strict Handstand Push Ups, Fx: Kipping HSPU 25 Box Jumps...Read More