Happy Labor Day! Join us to honor U.S. Army First Lieutenant Ashley White in hero WOD “White” Classes at 8 and 9 AM! U.S. Army First Lieutenant Ashley White U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard,...Read More

Strength Every 2:00, 6 Sets3-Level High Hang Clean (↑) Conditioning 2 Rounds for Time:400m Run (FX: 300m)60 Double Unders (FX: 40) (RX+: 80)15 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)*14:00 CapRead More

SQUAD-WOD! One partner working at a time, alternating minutes: 2 RoundsEMOM 64 Burpee Sandbag Tosses + AMRAP Calorie Ski (RX: 100/70) (RX+: 150/100) (Scaled: Burpee Slam-Balls) REST 2 Minutes EMOM 616 Wallballs (20/14) + AMRAP Calorie Bike REST 2 Minutes Score: Total CaloriesRead More

Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Snatch + 2 Power Snatch (65-70%)3-4) 3 Power Snatch (70-75%)5-8) 2 Power Snatch (75-80%) Conditioning AMRAP 99 Chest to Bar Pull-Ups (FX: 9 Pull-Ups OR 6 Chest to Bar Pull-Ups)6 Burpees Over Bar3 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)Read More

2022 CFR7/BCF Scaled Competition Event 2“Carolina Reaper” – IndividualFor Time:20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)30/25 Calorie Row (FX: 25/20)30 Situps (RX+: Weighted (25/15))30/25 Calorie Row (FX: 25/20)20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)*14:00 Cap Post-WOD Strength/Skill Every 3:00, 4 Sets10/10 Single Arm Kettlebell Sots Press15/15 Banded Wrist Extension w/ Rig15/15 Banded Wrist Flexion w/...Read More

Tomorrow is the LAST DAY to order a CFR7 Hat! Venmo $35 to @CrossFitRoute7 if you want one! Strength Every 3:00, 5 SetsRX: 1 Deadstop Deadlift + 3 Deadlifts (Sets 1-2: 70-75%; Sets 3-5: 75-80%)FX: 5 Deadlifts (Sets 1-2: 65-70%; Sets 3-5: 70-75%) Superset Accessory1-2) 10 Scap Chin-Ups3-5) 20 Tibialis Raises Conditioning EMOM 121) 18/13...Read More

Ankle and Wrist Mobility Class tonight at 5:45 PM! Sign up on ZenPlanner! Strength In 12:00:Establish Heavy Complex: 1 Push Press + 1 Split Jerk FX:Every 2:00, 6 Sets1 Push Press + 2 Split Jerk (↑)*Start at 60-65% of 1RM Clean and Jerk OR 75-80% of 1RM Push Press Conditioning 5 Rounds for Time:48 Double...Read More

Want to get better at Handstand Pushups or Handstand Walks? Join our Skills Clinic tonight at 5:45 PM! Weekly OverviewEvents/ClassesMondayBack SquatHSPU/Handstand Walk Skills Clinic at 5:45 PMTuesdayPush Press + Split JerkAnkle/Wrist Mobility Class at 5:45 PMWednesdayDeadliftThursday2022 CFR7/BCF Scaled Comp Event 2 – “Carolina Reaper” (Individual)FridayPower SnatchSaturdaySquad WODOlympic Lifting ClassSundayHigh Hang Clean Strength Every 3:00, 5...Read More

Strength Every 2:00, 3 Rounds1) 16 Back Rack Lunges (↑)2) :20-:30/:20-:30 Side Plank Conditioning 4 Rounds of :40/:20 off1) Max Calorie Bike2) Max Calorie Ski3) Max Calorie Row4) Rest*Score is total reps/caloriesRead More

For Time: Split with a Partner however you like! 5 Rounds24 Alt DB Hang C&J (RX: 50/35)(FX:35/20)(RX+:70/50) 30 Wallballs (20/14) 90 Double Unders (FX: 60) (RX+: 120) *Every 5 mins, starting with 0:00, 6 Snatches (RX: 135/95) (FX: 95/65) (RX+: 155/105) *30:00 CapRead More