New Year Schedule: Class Additions 7:30 pm WOD: Monday and Tuesday 1130 Comp Train: Saturday 4:30 pm WOD: Sunday 5:45 pm Yoga: Sunday (We have mats but members are encouraged to bring their own if possible) ***ALL classes are subject to a minimum average of 5 attendees per class*** House Rules: https://crossfitroute7.com/better-community-better-box-house-rules/ ========================================================================================== Bench Press 4...Read More

4:30 pm WOD and 5:45 pm Yoga! A New Year brings new opportunities. ================================================================================================= Kipping HSPU Technique: RX: 5 x 1 Wall Walk + 3/1 Strict HSPU FX: 30 HSPU for time (ladies 1 abmat) *3/1 is M/F AMRAP5 x 2 9 Power Snatches 95/65 FX:75/55 12 Box Jumps 24/20 Rest 3:00 between AMRAPS  Read More

New Year Schedule: Class Additions 7:30 pm WOD: Monday and Tuesday 1130 Comp Train: Saturday 4:30 pm WOD: Sunday 5:45 pm Yoga: Sundays (We have mats but members are encouraged to bring their own if possible) ***ALL classes are subject to a minimum average of 5 attendees per class*** =============================================================================================== Rope Climb Technique: RX: 4...Read More

Happy New Year! Friday 1/1: 4 pm Only Saturday: Business as usual ================================================================================================================= 15 Minutes to Find Snatch Triple (Not Touch and Go) then, 3 x 8 Front Squat of Snatch Triple (from the floor) Rest exactly :90 between sets 50-40-30-20-10 of: WBS 20/14 Sit upsRead More

New Year Schedule: Thursday 12/31: 0530, 0630, and 1200 Friday 1/1: 4 pm Only Saturday: Business as usual ================================================================================================================ Handstand Walk Pracitce: RX: 200 ft. For time FX: 100 ft. for time For Time: 100 double under buy in: 5 Rounds of: 10 Deadlifts 145/100, FX: 115/80 10 Back Squats 145/100, FX: 115/80 10 HR...Read More

New Year Schedule: Thursday 12/31: 0530, 0630, and 1200 Friday 1/1: 4 pm Only Saturday: Business as usual ========================================================================================= EMOM 10: 2 Cleans (full) + 1 Split Jerk (A) 3 x 500m row Rest 2:00 between efforts. Score: Slowest TimeRead More

New Year Schedule: Thursday 12/31: 0530, 0630, and 1200 Friday 1/1: 4 pm Only Saturday: Business as usual ========================================================================================= Superset: Bench Press 4 x 6 (A) Band Tricep Extension 4 x 10-12 4 Rounds for time: 15 OHS 135/95 15 Box Jumps 30/24 RX+: 155/105, FX: 95/65 FX: 24/20Read More

New Year Schedule: Thursday 12/31: 0530, 0630, and 1200 Friday 1/1: 4 pm Only Saturday: Business as usual =========================================================================================== Deadlift 5 x 3 (A)* *5-10# heavier than last week AMRAP 18: 400M Run 10 Pull ups 20 Alt. KB Snatches 24/16, FX 16/12Read More

No yoga today, but 10am yoga will start back up next week! CrossFit Wods available at BCF at 1115 and 1730!  Read More

Back Squat Find Heaviest Double Triple Threat Tabata: (12 minutes total) KB SDHP Double Unders Row *One movement will be performed for an entire tabata before the nextRead More