SQUAD WOD With a partner, split reps however you want! AMRAP 12 8 Burpees Box Jump Overs (24/20) 4 Snatches (155/105) (FX: 135/95) 20 Wall Balls (20/14) 200m Team Run Rest 4:00 AMRAP 12 8 Burpees Box Jump Overs (24/20) 4 Sandbag/Slamball Toss 20 Calorie Bike 200m Team RunRead More

TIME TO ORDER YOUR FALL 2022 HOODIE!Nike Club Fleece Sleeve Swoosh Full-Zip Hoodies Plain Back: $80Vertical/Horizontal Logo on Back: $85Venmo to @crossfitroute7 with SIZE and STYLEDeadline Monday, October 24th! StrengthEvery 2:30, 5 Sets1) 4 Deadlifts (70-75%)2-3) 2 Deadlifts (75-80%)4-5) 1 Deadlifts (80-85%) ConditioningFor Time:120 Double Unders (FX: 80) (RX+: 150)into…10-20-30 Toes to Bar (FX: 10-10-20)30-20-10...Read More

StrengthEvery 1:30, 5 Sets1-3) 1 Muscle Clean + 1 Power Clean + 2 Push Jerks (↑)4-5) 3 Unbroken Power Clean and Push Jerks (↑) “Grace”For Time:30 Clean and Jerks (135/95) *Compare to 9/1/21 Finisher3 Rounds for Quality-15 Dumbbell Bench Press-Max Unbroken Push-Ups-:15 Ring Row Hold-Max Unbroken Ring RowsRead More

Join Coach Mariah for Ab Attack today at 5:45 PM! _________________________________________________________ TIME TO ORDER YOUR FALL 2022 HOODIE!Nike Club Fleece Sleeve Swoosh Full-Zip Hoodies Plain Back: $80Vertical/Horizontal Logo on Back: $85Venmo to @crossfitroute7 with SIZE and STYLE Deadline Monday, October 24th! Plain Back Horizontal Logo Vertical Logo StrengthEvery 2:30, 5 Sets1) 4 Back Squats (70-75%)2-3)...Read More

DEADLINE TO REGISTER FOR THE CFR7’S FIRST ANNUAL GOLF TOURNAMENT IS:WEDNESDAY, 12 NOON! StrengthEvery 2:00, 4 Rounds1) 2-3 Touch and Go Rope Climbs (FX: Rope Climb Development) (RX+: 1-2 Legless)2) 4-8 Strict Handstand Push-Ups (FX: Pike/Box) (RX+: Deficit) ConditioningAMRAP 14 w/ Partner – Alternate Movements-15/10 Calorie Row (FX: 12/8)-10 Burpees Over Rower-10 Dumbbell Box Step...Read More

Five Days 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 2:00, 3 Rounds1) 10/10 Single Leg Hip Thrusts2) 3/3 Turkish Get Ups ConditioningFor Time:30-20-10Sit UpsRussian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Box Jumps (24/20)*12:00 CapRead More

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