Come out swinging today! Starting around 2 pm, Test you swing at Top Golf Loudon with the community. Great food, music and family!  Plenty of activities available for Adults and children. Wear your favorite tank to show off them arms for your swing. Hope to see the community in full affect! ================================================== Free Mobility Class...Read More

Friday, June 2nd at 6:30 pm, all Route 7 ladies, It’s time to Wine and WOD. Join us for a women’s only event where you’ll be able to strengthen your bonds with your fellow R7 lady CrossFitters and maybe even form some new ones! There’s nothing better than getting a sweat on and having a...Read More

Friday, June 2nd at 6:30 pm, all Route 7 ladies, It’s time to Wine and WOD. Join us for a women’s only event where you’ll be able to strengthen your bonds with your fellow R7 lady CrossFitters and maybe even form some new ones! There’s nothing better than getting a sweat on and having a...Read More

Friday, June 2nd at 6:30 pm, all Route 7 ladies, It’s time to Wine and WOD. Join us for a women’s only event where you’ll be able to strengthen your bonds with your fellow R7 lady CrossFitters and maybe even form some new ones! There’s nothing better than getting a sweat on and having a...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Friday, June 2nd at 6:30 pm, all Route 7 ladies, It’s time to Wine and WOD. Join us for a women’s only event where you’ll be able to strengthen your bonds with your fellow R7 lady CrossFitters and...Read More

Strength for the Week: Monday: 9 am and 10 am WOD only: “Murph” Tuesday: Deadlift Wednesday: Hang Power Snatch Thursday: Partner WOD Friday: Front Squat Jerk Complex Saturday: “Lighter Regional WOD Event 2” Sunday: Push Press ======================== “Murph” 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant...Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday: Memorial Day Murph. 9 am and 10 am WOD =========================Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday: Memorial Day Murph. 9 am and 10 am WOD ========================= Front Squat Establish a 5RM NY: 5 x 5 (A) AMRAP 10: 7 Chest to Bar Pull Ups, Fx: Pull Ups 7 Overhead Squats 135/95, Fx:95/65 14 Box Jumps 24/20Read More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday: Memorial Day Murph. 9 am and 10 am WOD ========================= Benchmark Wod “Grace” 30 Power Clean and Jerks 135/95   Finisher EMOM 10: Odd: 5 Strict HSPU, Fx: Hand Release Push ups Even: 35 Doube UndersRead More

Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am WOD: MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================= Rope Climb Technique 6 Rounds For time: 200 Meter Run 3 Rope Climbs Fx: Supine Rope pulls 6 Burpees 9 Wall Ball Shots 20/14  ...Read More