Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and...Read More

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting Today. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake...Read More

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/ ========================= Split Jerk Find a heavy single AMRAP 8: 8 Deadlifts 155/105, Fx: 135/95 8 Pull Ups 8 Hand Release BurpeesRead More

Free Mobility Clinic Today at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym. ============================================== Partner WOD 1 Mile Run w Medball 20/14, Fx:14/10 (Share 1 MB) 1 100 Thruster 45/35 100 Double Unders 100 Kettlebell Swings 24/16 100 Cal Row Can’t Stand the rain...Read More

Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym. ============================================== Front Squat 5 x 4 reps @85-90% of 5RM (Or 5-10# heavier than last week) Beginners: 5 x 5 (A, add 5-10# from last week) Death By: 1...Read More

Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym. ============================================== Strict Press: 4 x 10 (ME) AMRAP 15: 400m Run 15 Overhead Squats 135/95, Fx: 95/65 15 Toes to BarRead More

Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym. ============================================== 3 Rounds for time: 20 Kettlebell Clean and Jerks* 32/24, Fx: 24/16 20 Pull Ups Fx: Ring Rows 20 Abmat Sit ups 20 Kettlebell Swings 32/24, Fx: 24/16...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym. ============================================== Deadlift 5 x 6 @ 80-85% of 5RM *Rest no longer...Read More

“Strength for the week Monday: Snatch Tuesday: Deadlift Wednesday: Long WOD Thursday: Strict Press Friday Front Squat Saturday: Long Partner WOD Sunday: Hang Clean and Jerk Complex” ========================= Snatch: Find a Heavy Single “For Time: 12-9-6-3 Power Snatch 115/80, Fx: 95/65 Box Jumps 32/26, Fx: 24/20”Read More

Happy Easter from the CrossFit Route 7 Family.  “A new command I give you: Love one another. As I have loved you, so you must love one another. 35 By this everyone will know that you are my disciples, if you love one another.” -John 13:34-35 ================================ No Classes or Yoga Easter Sunday. All CFR7 members...Read More