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
No WOD Today. Merry Christmas from The CrossFit Route 7 Community Isaiah 9:6 6 For to us a child is born, to us a son is given, and the government will be on his shoulders. And he will be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.Read More
**Last day for the early bird special of $75 for the Nutrition Challenge. You have 1 day to save $25. Sign-up through Zen Planner or on our website (Click here to register)*** Holiday Schedule: Thursday 10 am WOD Friday: Closed, Merry Christmas! Saturday: 10 am WOD ========================================================================================== S01 (SEAL) Jason Dale Lewis was killed by an IED...Read More
***Hop on the early bird special of $75 for the Nutrition Challenge. You have 1 day to save $25. Sign-up through Zen Planner or on our website (Click here to register)*** Holiday Schedule: Thursday 10 am WOD Friday: Closed, Merry Christmas! Saturday: 10 am WOD ========================================================================================== Push Press 5 x 1 ME then, 2 x 10-15...Read More
***Hop on the early bird special of $75 for the Nutrition Challenge. You have 2 days to save $25. Sign-up through Zen Planner or on our website (Click here to register)*** Holiday Schedule: Thursday 10 am WOD Friday: Closed, Merry Christmas! Saturday: 10 am WOD ========================================================================================== Double Under Practice 3 ATTEMPTS at Max UB Double Unders...Read More
Up and Running!!! CrossFit Route 7, 2.0 is ready to go. Located on the opposite side of the original box. Members can park alongside the building (not the grass side) or in the parking spaces at the end of the building. Look for the CrossFit Route 7 A-Frames. ***Sorry, No showers just yet*** =====================================================================================================...Read More
UPDATE: We do not need any additional help today (Friday 18) – No 5:30 pm, or 6:30 pm. Saturday – closed and no help needed (garage door installation and we are cutting mats and finishing installing the rubber matting throughout the box). Sunday – please join us from 12 – 2pm (may only take an hour if...Read More
Deadlift 5 x 3 (A)* *5-10# heavier than last week 4 Rounds For time: 10 Pistols, FX Reverse Lunges 15 Hang Power Snatches 115/80; FX 95/65 20 Double UndersRead More
CFR7 Strength day: Snatch: Find Heavy Single Overhead Squat (From the floor) 5×3 A @ 90-100% of weight achieved above (hit doubles if you can’t hit triples) 5 x 5-10 GHD Hip Extensions (weighted if possible) FX: Good Mornings w/Barbell *No need to go to heavy, we got Some deads tomorrow!Read More
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