Starting July 10th, we will be pursuing dominance over our Midline. Ensuring that we have trunk strength and stability as well as breath control under duress will create a more successful athlete and human. For the next eight weeks our leg strength will be a modified 7/13 Front Squat/Back Squat Cycle. After establishing a 1...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/ ======================== Weighted Pull Ups 5 x 3 (ME) Rest 1:30 after Last Set then One Max Effort Strict Pull ups 5 Rounds For Time: 4 Muscle Ups Fx: 8 C2B pull-ups 8...Read More

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD. =============================================== Power Snatch 00:00-12:00 Find a Heavy TNG Power Snatch Triple 12:00-14:00 Rest (set bar load) 14:00 Perform 1 Max Effort UB set at 80% of Triple AMRAP 3: 21 Wall Ball...Read More

O.G. of the day is Mr. “I don’t come for the music” George Hammerschmidt. Every once in a while something comes into your life that’s worth hanging on to for as long as you can.  My spouse and family come to mind.  In this case it’s a group a people who came together as strangers...Read More

CrossFit Route 7 is excited to host “Run the World” to provide strength and conditioning to take their running to the next level.   Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7.  MARK YOUR CALENDARS! This session is for everyone! Are you a runner that...Read More

Our next on O.G. for the month of July is Tracey Epstein. “It’s cheesy and a bit of a cliche, but the main reason I love CrossFit Route 7 is the community. I know that whenever I walk through the gym door, the coaches and the other athletes will be there to cheer me on,...Read More

Happy Independence Day for the CrossFit Route 7 community. ===================================== Tuesday, July 4th: 10 am Wod only ================================= Partner WOD: 20-16-12-8-4-8-12-16-20 (116 reps) Chest to Bar Pull Ups Thruster 115/80, Fx: 95/65 Front Rack lunges 115/80, Fx: 95/65 Power Snatches 115/80 Fx: 95/65 Synchonized Burpees Finisher if desired (feel free to tackle this with your...Read More

O.G of the Day goes to Brandon Flickinger, 39. “I am part of the 12:00 contingent at CFR7. I followed BJ to Crossfit Route 7 from a previous Crossfit gym. As I am approaching the big 4-0 time for exercise is becoming more scarce and fitness harder to maintain. I always tell people who haven’t tried...Read More

4th of July Schedule: Saturday, July 1st: 9 am and 10 am WOD only. No Open gym or Free Class Sunday, July 2nd: Yoga Cancelled Monday, July 3rd: 7:30 Pm Wod Cancelled Tuesday, July 4th: 10 am Wod only  ============================ Thruster: Find a Heavy Double *From the Rack 4 Rounds for time: 12 Pistols 12...Read More

 Why are you wearing a Mayhem shirt? SMH! We have to kick off our O.G. Recognition month with the first one in the door everyday since the beginning. Mr. Bright and early Tom Shima. “Why Tom CrossFits?  My goals aren’t that noble.  Having passed the half century mark, it’s about how I feel.  My goals...Read More