Conditioning4 Rounds of :45 on, :15 off1) AMRAP Calorie Ski2) Rest3) AMRAP Calorie Bike4) Rest5) AMRAP Burpees to 6″ Target6) Rest*Score: Total Calories/Reps Cooldown1:00 on, :10 off1-2) Hip Flexor Lunge3-4) Pigeon Pose5-6) Single Leg Forward Fold7-8) Supine Spinal TwistRead More

Last call to sign-up for our CFR7 Book Club! If you’re remotely interested, add your name to the list so you can be included in details about the first book and first meeting date and location! SIGN-UP HERE! StrengthEvery 1:30, 3 Rounds1) 4-6 Strict Handstand Push-Ups (FX: w/ 1-2 Abmats OR 2-4 Wall Walks) (RX+:...Read More

StrengthEvery 2:30, 6 Sets3 Tempo Back Squats1-2) 3s down, 3s pause in squat (50, 55%)3-4) 3s down, 1s pause in squat (60, 65%)5-6) 3s down (70, 75%) ConditioningFor Time:40/30 Calorie Bike (FX: 30/25) (RX+: 50/35) (2:00 Cap)20 Chest to Bar Pull-Ups (FX: Pull-Ups)40/30 Calorie Row (FX: 30/25) (RX+: 50/35)20 Chest to Bar Pull-Ups (FX: Pull-Ups)*10:00...Read More

Weekly OverviewEvents/ClassesMondayClean and Jerk ComplexTuesdayBack SquatWednesdayGymnastics DevelopmentThursdayLong ConditioningFridayCrossFit Open 25.2Friday Night Lights:4:30pm, 5:30pm, 6:30pmSaturdayTBDSundayTBD StrengthEvery 2:30, 6 Sets1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk (↑, start from 50-60% of 1RM CJ)*Hold onto bar b/t reps ConditioningFor Time:20 Box Jumps (24/20)15 Clean and Jerks20 Box Jumps (24/20)10 Clean and...Read More

9AM: Regular class WOD 10 AM: Open Make-Up! StrengthEvery 3:00, 4 Sets6 Tempo Bench Press (60-70%) +6 Tempo Strict Pull-Ups (Banded/Weighted)*3s downConditioning3 Rounds of 1:00 on, :10 off1) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)2) AMRAP Hand Release Push-Ups (FX: Push-Ups)3) AMRAP Toes to Bar (FX: Hanging Leg Raises)4) Rest*RX/RX+ Min: 80*Score is total AMRAP...Read More

4 Rounds for Time w/ Partner – Split Reps Any Way400m Team Run (FX: 200m)150 Double Unders (FX: 100 OR Single Unders)500m Row50 Wall Balls (20/14) (FX: 14/10)*38:00 CapRead More

CrossFit Open 25.1 starts THIS WEEK! Whether you’re signing up through HQ or just doing it for fun, this is a GREAT way to get involved with our local CrossFit Route 7 community!CFR7 Open Checklist:– Read Anastasia’s Seven Up post about scoring (or ask your team’s coach)– Reserve your spot for Friday Night Lights on...Read More

TOMORROW IS 25.1, Week 1 of the Open! Tune in to Games.CrossFit.Com at 3 PM today to find out what the workout is! Come in your best 80s gear tomorrow and see you for our first FRIDAY NIGHT LIGHTS! Conditioning5 Rounds of 1:00 on, :10 off1) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)2) AMRAP Calorie...Read More

Get ready for the Open! Sign up for the Handstand Skills Clinic tonight at 5:30 PM! StrengthEvery 2:30, 5 Sets3 Push Press w/ Pause at Top (55-65% of 1RM CJ)*Touch and Go; take from floor ConditioningAMRAP 1212 Box Jump Overs (24/20)8/8 Single Dumbbell Snatch (50/35) (FX: 35/20)4 Wall Walks (FX: 2)*RX Min: 4 RoundsRead More

We are starting a CFR7 Book Club! Interested in learning about details or participating? CLICK HERE to sign-up! StrengthEvery 2:30, 6 Sets1-3) 1 Pause Front Squat + 2 Front Squat (65, 70, 75%)4-6) 3 Front Squats (80-85%) ConditioningAMRAP 1025 Calorie Row50 Wall Balls (20/14) (FX: 14/10)100 Double Unders (FX: 75 OR Single Unders)Read More