5:30AM and 6:30AM WODs are CANCELLED due to snow and icy conditions!Coach Kevin will be there for Open Gym at 6:15-6:30am – 8:30am. Stay warm and drive safe! StrengthIn 15:00Establish 5RM Strict Press ConditioningAMRAP 1040′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 20′ Unbroken Segments)10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+:...Read More

Modified MLK Jr. Day Schedule:– Morning Classes – 9 AM and 10 AM only– Evening Classes (normal schedule) – 4:30 PM, 5:30 PM, and 6:30 PM Weekly OverviewEvents/ClassesMondayPower Clean,CrossFit Open 23.1 Re-TestTuesday5RM Strict PressWednesdayDeadlift5:45 PM – Bar Muscle-UpSkills ClinicThursdaySplit JerkFridayUpper Body PullingSaturdaySquad WODSundayAnti-Rotational Push/Pull StrengthEvery 1:30, 8 Sets1 Power Clean (↑) ConditioningCrossFit Open 23.1AMRAP 1460...Read More

ConditioningEvery 1:30, 4 Rounds1) 18/14 Calorie Ski (FX: 14/11) (RX+: 22/17)2) 18/14 Calorie Bike (FX: 14/11) (RX+: 22/17)3) 9 Burpees to 12″ Target (FX: 7) (RX+: 11) + AMRAP 50′ Shuttle Runs4-5) RestRead More

Squad WOD5 Rounds of 4:00 on/2:00 off w/ Partner – Alternate Movements12/9 Calorie Row (FX: 9/7)9 Medicine Ball Sit-Ups (20/14)6 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)3 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)1 Rope ClimbRead More

StrengthEvery 2:30, 6 Sets1-2) 3 Split Jerks (70-75%)3-4) 2 Split Jerks (75-80%)5-6) 1 Split Jerk (80-85%) ConditioningAMRAP 1050 Double Unders (FX: 35)5 Curtis P’s (95/65) (FX: 75/55) (RX+: 135/95)*Curtis P: 1 Clean + 2 Front Rack Lunges + 1 Push PressRead More

MOMENTUM LIFESTYLE/NUTRITION CHALLENGE SEMINARTONIGHT, 7:45 PM, CFR7Interested in working with Coach Cameron to kick off the New Year? Come tonight to see what it’s all about! StrengthEvery 3:00, 4 SetsFront Squat1) 8 @70-75%2-3) 6 @75-80%4) 4 @80-85% Superset Accessory20/20 Banded Wrist Flexion w/ Rig Conditioning3 Rounds for Time:20/15 Calorie Row (FX: 15/11)15 Goblet Squats (24/16)...Read More

Add some accessory work to your week with Core-Flex tonight at 5:45 PM! StrengthEvery 2:00, 6 Sets1-3) 2 High Hang Power Snatch w/ Pause in Catch (60-65%)4-6) 2 Hang Power Snatch w/ Pause in Catch (65-70%)*Hold onto bar between reps CrossFit Open 22.1AMRAP 153 Wall Walks12 Single Dumbbell Snatch (50/35) (FX: 35/20)15 Box Jump Overs...Read More

Registration for the 2024 CrossFit Open starts TODAY! What: 3 workouts over 3 weeks (one released each week)When: Friday Night Lights – March 1, 8th, and 15th at CFR7 (THEMES released soon!)How: Head over to games.crossfit.com to register under CrossFit Route 7! “Coach Anastasia”3 Rounds for Time:60 Double Unders24 Wall Balls (20/14)6 Power Cleans (225/155)18...Read More

Weekly OverviewEvents/ClassesMondayHandstand Push-Up and Rope Climb DevelopmentTuesday“Coach Anastasia”CFR7 Benchmark WODWednesdaySnatch,CrossFit Open 22.1 Re-Test5:45pm Core FlexThursdayFront SquatFridaySplit JerkSaturdaySquad WODSundayConditioning IntervalsStrengthEvery 1:30, 5 Rounds1) 6-8 Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Deficit)2) 1-2 50/50 Legless Rope Climbs (FX: Rope Climbs OR Development) (RX+: Legless) ConditioningEMOM 161) Ascending Calorie Ski2) Ascending Calorie Bike3) Rest4) Rest*AMRAP last round*Score...Read More

StrengthEvery 1:30, 4 Rounds1) 5 50X-Tempo Double Kettlebell Front Rack Squat (FX: Goblet)2) 100′ Backwards Sled Pull3) :20-:30/:20-:30 Single Arm Plank (FX: :45 Plank) ConditioningAMRAP 816 Jump Switch Lunges8 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)8 50′ Shuttle RunsRead More