StrengthEvery 1:30, 3 Rounds1) 8/8 3″-6″ Front Foot Elevated Split Squat2) 8/8 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Toe Touch)3) 15 Straddle L-Sit Leg (FX: L-Sit Leg LIft) + :20-:30 Reverse Plank ConditioningAMRAP 1021 Wallballs (20/14)15 Situps (RX+: Weighted (15/10))9 Box Jumps (30/24) (FX: 27/22) (RX+: 33/26)Read More

Seventh Heaven Comp WOD: 7:15 AM! Squad WOD: 9 AM and 10 AM! 2 Rounds for Time:750/600m Row (FX: 600/500) *1 Partner holds Weighted Plank (25/15) (FX: Plank) (RX+: 45/25)60 Dumbbell Hang Snatch (50/35) (FX: 35/20)600m Team Run (FX: 400m) *1 Partner does Plate Carry (25/15) (FX: n/a) (RX+: 45/25)40 Toes to Bar (FX: 30)...Read More

StrengthEvery 2:00, 8 Sets1-4) 2 Push Jerk + 1 Split Jerk (start around 55-60% 1RM CJ)5-8) 2 Split Jerk (↑) ConditioningAMRAP 820 Double Unders4 Clean and Jerk (115/80) (FX: 95/65) (RX+: 135/95 Unbroken)6 Burpees Over BarRead More

StrengthEvery 3:00, 5 SetsRX: 3 Back Squats (Sets 1-2: 75-80%, Sets 3-5: 80-85%)FX: 5 Back Squats (70-75%) Superset Accessory1-5) 15 Tibialis Raises Conditioning3 Rounds of 2:00 on/2:00 off24 Single Kettlebell Front Rack Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)AMRAP Calorie Row*Score is total Calorie RowRead More

Join Coach Mariah for Ab Attack tonight at 5:45 PM! StrengthEvery 3:00, 5 Rounds1-3)3 Bench Press (80-85%)15 Banded Face Pulls 4-5)6 Bench Press (70-75%)Max Unbroken Ring Rows ConditioningAMRAP 10300m Run (FX: 200m Run)12 Toes to Bar (FX: 8) (RX+: 15 Unbroken)3 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Up into each Wall Walk)Read More

StrengthEvery 3:00, 5 SetsRX: 3 Deadlifts (Sets 1-2: 75-80%, Sets 3-5: 80-85%)FX: 5 Deadlifts (70-75%) Superset Accessory1-2) 10 3″ Toe Elevated Calf Raise3-5) 15/15 Banded Terminal Knee Extension ConditioningEMOM 121) 50 Double Unders (FX: 35) (RX+: 70)2) 16/12 Calorie Ski (FX: 12/8)3) 16/12 Calorie Bike (FX: 12/8) – AMRAP Last Round4) Rest*Score is AMRAP Calorie...Read More

Weekly OverviewEvents/ClassesMondayPower SnatchTuesdayDeadliftWednesdayBench PressAb Attack at 5:45 PMThursdayBack SquatFridayPush Jerk/Split JerkSaturdaySquad WODSundayLower Body Bodybuilding StrengthEvery 2:00, 8 Sets1-4) 1 Power Snatch w/ Pause at Knee + 1 High Hang Squat Snatch (↑)5-8) 1 Power Snatch + 1 High Hang Squat Snatch (↑)*Hold onto bar between reps Conditioning4 Rounds for Time:12 Bar Facing Burpees8 Overhead Squat...Read More

Strength Every 2:00, 3 Rounds1) 16 Back Rack Box Step Ups (24/20)2) 20 Weighted Russian Twists + :40-1:00 Long Lever Plank Conditioning Every 2:00, 2 Rounds1) 300m Run (FX: 200m) + AMRAP Calorie Ski2) Rest3) 300m Run (FX: 200m) + AMRAP Calorie Bike4) Rest*Score is total AMRAP CaloriesRead More

SQUAD WOD 2022 CFR7/BCF Scaled Comp – Event 3 v2.0 AMRAP 20 w/ Partner – Split Reps Any Way 40 Toes to Bar (FX: Hanging Knee Raises OR 30) (RX+: Only break after 8+) 4 Synchro Burpees 40 Goblet Lunge (50/35) (FX: 35/20) (RX+: 70/50) 4 Synchro Burpees 40 Box Jump Overs (24/20) 4 Synchro...Read More

Time to sign-up for the First Annual CFR7 Golf Tournament on October 22! To participate, please sign-up at the link below and venmo $80 to @crossfitroute7 (cost includes 18 holes of golf, cart, balls, beer, prizes). Link to Sign-Up: https://docs.google.com/spreadsheets/d/1KSmbL69KrhxG-zjQEZQBYHs20RVBNR8dwgRr94fq–M/edit?usp=sharing Strength In 12:00Establish 1RM Strict PressStrict Press 3×5 (75-80% of 1RM) FX:Every 2:00, 6 Sets1-3)...Read More