Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. Last Day Sign-up through Zen Planner or on our website (Click here to register) This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be covering the technique...Read More

  Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. There is still time Sign-up through Zen Planner or on our website (Click here to register) This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7! We will be...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: 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