SQUAD WOD With a Partner – Split Reps Any Way AMRAP 12 100m Single Kettlebell Suitcase Carry – Partner 1 100m Single Kettlebell Suitcase Carry – Partner 2 20 Squat Cleans80 Double-Unders (FX: 60) (RX+: 100) Rest 4:00 AMRAP 12 100m Single Kettlebell Front Rack Carry – Partner 1 100m Single Kettlebell Front Rack Carry...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM! RESERVE YOUR TICKETS BY WEDNESDAY, AUGUST 10TH!Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit. Who: Friends and family are welcome! How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or venmo (@crossfitroute7) or by giving $25 cash to Anastasia...Read More

Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Snatch + 2 Power Snatch (60-65%)3-4) 1 Hang Power Snatch + 2 Power Snatch (65-70%)5-8) 3 Power Snatch (70-75%) Conditioning AMRAP 53 Chest to Bar Pull-Ups OR 1 Bar Muscle Up (FX: Pull-Ups) (RX+: Bar Muscle-Ups)6 Power Snatch (75/55) (FX: 55/35) (RX+: 95/65) Rest 3:00AMRAP 56...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM! ONE WEEK LEFT TO RESERVE YOUR TICKETS! Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit. Who: Friends and family are welcome! How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or venmo (@crossfitroute7) or by giving $25 cash to...Read More

Mobility Class tonight!Hips feeling tight? Join the mobility class tonight at 5:45 PM! Strength For Time:10 Rope Climbs (RX+: 15 Rope Climbs)(FX: 10:00 Rope Climb Development/Practice)*10:00 Cap Conditioning Throwback to an OG CrossFit Route 7 WOD! Check out these scores from 2015! For Time:10-20-30Toes to BarPush Press (115/80) (FX: 95/65)*50 Double Unders after each round...Read More

Rope Climb Skills Clinic!Want to get better at rope climbs? Sign up for the Skills Clinic tonight at 5:45 PM! Weekly OverviewEvents/ClassesMondayDeadliftsRope Climb Skills Clinic at 5:45 PMTuesdayRope Climbs & Throwback to CFR7 2015 MetconHip Mobility at 5:45 PMWednesdayBack SquatsThursdayPower SnatchFridaySplit JerkSaturdaySquad WODSundayConditioning Intervals Strength Every 3:00, 4 Sets2 Deadstop Deadlifts + 4 Deadlifts12 Dumbbell...Read More

Strength Every 1:30, 4 Rounds (8 Intervals, 12 Min)1) 6 Bench Press (↑) (start around 65-70%)2) 12 Ring Rows w/ Pause (RX+: Feet Elevated) Conditioning AMRAP 14200m Run (RX+: 300m)15 Push-Ups (FX: 10) (RX+: Hand-Release Push-Ups)20 Overhead Plate Lunge (45/25) (FX: 25/15) (RX+: 55/35)Read More

AMRAP 8 Partner 1: 250/200m Row (FX: 200/150m) Partner 2: AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80) Rest 3:00 AMRAP 8 Partner 1: 250/200m Row (FX: 200/150m) Partner 2: AMRAP Bar Facing Burpees Rest 3:00 AMRAP 8 Partner 1: 250/200m Row (FX: 200/150m) Partner 2: AMRAP Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80) *Switch...Read More

Strength Every 2:00, 6 Sets (12 min)3-Level Snatch (↑, CAP at 75%)*Power Snatch + Lower Power Snatch + Squat Snatch Conditioning 4 Rounds: 2:00on/2:00 off60 Double Unders (FX: 40)10 Hang Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken 95/65)AMRAP Toes to Bar in Remaining Time (FX: Hanging Knee Raises)*Score is total Toes to BarRead More

Strength Every 3:00, 4 Sets2 Pause Back Squats + 4 Back Squats (65-70%)8 Wall Angels Conditioning In Team of 3 – 1 Person Working, Switch WheneverAMRAP 5Max Calorie Bike Rest 2:00 AMRAP 5Max 100m Runs (1 run = 10 reps) Rest 2:00 AMRAP 5Max Calorie Ski*Score is total Calories/RepsRead More