Deadlift: 5 x 4 @ 80% of 2RM AMRAP 15: 200m Medball Run 20/14 20 Overhead walking Single Arm DB Lunges 50/35, Fx:35/20 10 Deficit Handstand Push Ups 4″/2″ Fx: Handstand Push Ups (women to an ABMAT)  Read More

Clean Complex: 20 minutes to Find Heavy Complex 2 Hang Power Cleans+ 1 Power Clean + 1 Jerk 12 EMOM ODD: 3-5 Muslce ups, Fx: Chest to bar pull ups + Ring Dips Even: 5 Overhead Squats (ME) from the floorRead More

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