Front Squat/Back Squat Cycle 6 x 3/6 @ 88% Rest 2:00-3:00 21-15-9 Push Jerk 135/95, Fx:95/65 Toes to Bar BurpeesRead More

“CrossFit Triathalon” 3 Rounds for time: 1000m Row 100 Double Unders, Fx: 100 singles 800m Run compare: 8/16/2016Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================== Split Jerk 5 x 2 (ME) *From the Rack Tabata: Kettlebell Swings 24/16, Fx: 16/12 Front Rack Lunges 24/16, Fx: 16/12 Sumo Deadlift High Pulls 24/16, Fx: 16/12 Abmat Situps *Rotating movements every round *32 total rounds/16:00  Read More

Strength for the week Monday: Front/Back Squat Tuesday: Split Jerk Wednesday: CrossFit Triathalon Thursday: Front/Back Squat Friday: Clean Complex Saturday: Deadlift Sunday: Pull Ups ========================= 7/13 Front Squat Back Squat 6 x 3/6 @ 85% Rest 2:00-3:00 5 Rounds for time: 3 Power Cleans 185/125, Fx: 135/95 10 meter Handstand Walk, Fx:14 Shoulder Taps 15/12...Read More

What are you waiting for? Sign up for our next Foundations Course. 4 Classes starting this Monday at 6:45 pm. Register here! ========================================= Yoga with Chuck 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 Technique: Rx: 10 Legless Climbs for...Read More

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================== Today we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/....Read More

Meet Max and test drive the Route 7 mobile! ============================== Front Squat/Back Squat Cycle 6 x 3/6 @ 83% Rest 2:00-3:00 8-7-6-5-4-3-2-1 Power Snatches 135/95 Fx: 95/65 Chest to Bar Pull Ups, Fx: Pull UpsRead More

 The first Thursday of the month is here! CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. These session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout....Read More

Tomorrow! The 2017 Reebok CrossFit Games will take place Aug. 3-6, at the Alliant Energy Center in Madison, Wisconsin. Once the Games begin, fans can tune in to watch the entirety of the individual, team, masters and teen competitions live on the CrossFit Games website and on Facebook. In addition, CBS Sports Digital will stream up to 40...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================== Just a few more days! The 2017 Reebok CrossFit Games will take place Aug. 3-6, at the Alliant Energy Center in Madison, Wisconsin. Once the Games begin, fans can tune in to watch the entirety of the individual, team, masters and...Read More