We want to celebrate our community and all of YOU! This year we are celebrating 10 YEARS since we’ve opened the doors at CFR7! We’ve have been through so many seasons and chapters as a community, from humble beginnings, to surviving COVID, to forming a barbell club, to hosting competitions, and being able to claim...Read More

StrengthEvery 2:00, 8 Sets1 High Hang Power Clean + 1 High Hang Squat Clean1-4) w/ Pause in Dip @50, 55, 60, 65%5-8) 70-75%*Hold onto bar b/t reps*Set weights for 1-4), range for 5-8) Conditioning5 Rounds for Time:15 Box Jumps (24/20)3 Power Cleans3 Front Squats*(RX: 155/105) (FX: 115/80) (RX+: 185/125)*10:00 CapRead More

Join us to celebrate CrossFit Route 7’s 10 Year Anniversary this Saturday at 9 AM! If you haven’t already sign-up for food (Famous Daves’ BBQ!), and plan to eat, please RSVP TODAY!You can add your name by clicking HERE! Conditioning5 Rounds of :20 on, :40 off1) AMRAP Calorie Bike2) Rest3) AMRAP Calorie Row4) Rest5) AMRAP...Read More

If you are joining us for our 10 Year Anniversary Celebration this Saturday at 9 AM, and haven’t already sign-up for food, please RSVP by Wednesday! You can add your name by clicking HERE! CrossFit Total1RM Strict Press1RM Back Squat1RM Deadlift*Compare to 2/13/24FX:Strict Press 3×5 (75-80%)Back Squat 3×5 (75-80%)Deadlift 3×5 (75-80%)*Rest 2:00-3:00 between each setRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayCrossFit Total Benchmark WODWednesdayMachine IntervalsThursdayCleanFridayBench PressSaturdayCFR7 10 Year Anniversary Celebration!SundayGymnastics Push / Pull StrengthEvery 2:00, 6 Sets1-3) 1 Power Snatch w/ Pause at Knee + 1 Power Snatch (60, 65, 70%)4-6) 2 Power Snatch (75-80%) ConditioningAMRAP 1215/12 Calorie Row12 50′ Shuttle Runs6 Bar Muscle-Ups*BMU Scaling: (FX: Chest to Bar Pull-Ups OR 3 BMU) (RX+:...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Double Dumbbell Suitcase Box Step Ups (24/20)2) 10/10 Single Leg Hip Thrust3) 15-20 V-Ups OR Tuck-Ups ConditioningAMRAP 105-10-15-20, etc.Box Jumps (24/20)Russian Kettlebell Swings (24/16) (FX: 16/12)Air SquatsSit-UpsRead More

Squad WOD5 Rounds of 4:00 on, 1:00 off – w/ Partner, Split Reps Any WayAMRAP40 Calorie Row (FX: 30)20 Lateral Burpees Over Dumbbell20 Goblet Squat (32/24) (FX: 24/16) (RX+: Double Kettlebell Front Rack 24/16)20 Toes to Bar (FX: 15 OR Hanging Leg Raises)Read More

StrengthEvery 2:00, 6 Sets1 Hang Power Clean + 1 Push Press + 1 Push Jerk (↑, start at 40-50% of 1RM CJ)*Reset b/t Push Press and Push Jerk ConditioningFor Time:15 Handstand Push-Ups (FX: 10 OR 1 Abmat) (RX+: Wall Facing Strict OR 2″/1″ Deficit)90 Double Unders (FX: 60 OR Single Unders)30 Hang Clean and Jerk...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Double Kettlebell Front Rack Reverse Lunge2) 150′ Sandbag Bear Hug Carry Conditioning3 Rounds of 1:00 on, :10 off – w/ Partner, Split Reps Any Way1) 40/30 Calorie Bike (FX: 30/22) (RX+: 50/38)2-3) AMRAP Wall Balls (20/14) (FX: 14/10)4) Rest5) Rest*Score: Total Wall Balls*RX/RX+ Min: 120 RepsRead More

Sign-up for our 10 year Anniversary Celebration!Join us Saturday, February 1st at 9 AM for an AM v. Noon v. PM throwdown and Famous Dave’s BBQ! SIGN UP HERE to work-out OR if you want to eat! Deadline to sign-up for your team is TODAY! Conditioning10 Rounds for Time:250/200m Row30 Double Unders (FX: 20 OR...Read More