One week until our First Annual Golf Tournament! When: Saturday, October 22, 2022 at 1 PM at the South Riding Golfer’s ClubCost: $80 (venmo @crossfitroute7 or email [email protected] to charge ZenPlanner) Cost includes 18 holes of golf, cart, small bucket of balls for warming up at the driving range, 2 domestic beers and 1st, 2nd, and...Read More

StrengthEvery 1:30, 3 Rounds1) Freestanding Handstand Practice w/ Wall (FX: Wall Facing Handstands) (RX+: Handstand Walk) 2) 10 Cossack Squats w/ Rig ConditioningFor Time:12-9-6 Thrusters (125/85) (FX: 100/70) (RX+: 145/100 Unbroken)200m Run after each set straight into… 36-27-18 Wall Balls (20/14) (RX+: Unbroken)200m Run after each set (FX: 100m)*14:00 CapRead More

StrengthEvery 3:00, 5 SetsRX: 2 Deadlifts (Set 1: 80-85%, Sets 2-4: 85-90%, Set 5: 90-95%)FX: 4 Deadlifts (Sets 1-2: 70-75%; Sets 3-5: 75-80%) Superset Accessory3 out of 5 sets: 20/20 Banded Terminal Knee Extension ConditioningEvery 1:30, 3 Rounds1) 250/200m Row (FX: 200/150m)AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups) 2) RestRead More

StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull w/ Pause in Extension + 2 High Hang Snatch w/ 3s Pause at Parallel Catch (↑)5-8) 1 Snatch Pull + 2 High Hang Squat Snatch (↑) ConditioningAMRAP 735 Double Unders (FX: 20)7 Hang Power Snatch (75/55) (FX: 55/35)Read More

Have you signed up for our the First Annual CFR7 Golf Tournament? When: Saturday October 22, 1 PM!Where: South Riding Golfer’s ClubCost: Venmo $80 to @CrossFitRoute7How: Sign up at the link https://docs.google.com/spreadsheets/d/1KSmbL69KrhxG-zjQEZQBYHs20RVBNR8dwgRr94fq–M/edit?usp=sharing StrengthEvery 3:00, 5 SetsRX: 2 Back Squats (Set 1: 80-85%, Sets 2-4: 85-90%, Set 5: 90-95%)FX: 4 Back Squats (Sets 1-2: 70-75%; Sets...Read More

Working on your Rope Climbs? Join Coach Kevin for his Skills Clinic today at 5:45 PM! Weekly OverviewEvents/ClassesMondayLong ConditioningKipping/Butterfly Pull-ups Clinic at 5:45 PMTuesdayBack SquatWednesdaySnatchThursdayDeadliftFridayHandstand PracticeSaturdaySquad WODSundayHip Thrusts/Core ConditioningEMOM 241) 15/10 Calorie Row (FX: 12/8)2) 10 Burpees (FX: 8) (RX+: 12)3) 15/10 Calorie Ski (FX: 12/8)4) 50 Double Unders (FX: 35) (RX+: 70)5) 15/10 Calorie...Read More

StrengthEvery 3:00, 4 Sets8 Bench Press (↑)12 Dumbbell Bicep Curl ConditioningAMRAP 1230 Jump Squats (FX: 20)15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)15 Push-Ups (FX: 10) (RX+: Hand-Release Push-Ups)Read More

Squad WOD! Good Luck to all our teams competing at the MACCFest Competition! Conditioning With a Partner, split reps however you want!AMRAP 2460/45 Calorie Row (FX: 40/30)60 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)60 Sit Ups60 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)Read More

Schedule Update: Your coaches are competing at the MACCFest Competition all weekend! Friday 6:30 PM WOD is cancelled. StrengthIn 14:00Establish Heavy Complex: 2 Front Squat + 1 Split Jerk FX: Every 2:00, 7 Sets1-3) 1 Front Squat + 2 Split Jerk w/ 3s Pause in Split (↑)4-7) 1 Front Squat + 2 Split Jerk (↑)...Read More

StrengthEvery 2:00, 4 Rounds1) 4-8 Strict Chest to Bar Chin-Up (FX: Banded) 2) 3 Ring Muscle-Up Transitions + 3 Ring Dips(FX: 3 False Grip Ring Rows + 3 Ring Muscle-Up Transitions) RX+: 1-3 Strict Ring Muscle-Ups ConditioningAMRAP 1012 Toes to Bar (FX: 8)8 Burpee Box Jump Overs (30/24) (FX: 24/20)2 Rope Climb (FX: 1) (RX+:...Read More