Monday, February 27, 2017


Monday, February 27, 2017

Get ready for the First Thursday of March! This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout? Come out and train! Please reserve your space if you are not a CrossFit Route 7 member and arrive 15 min prior to complete our waiver.

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Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE CLASSES: We will be increasing the class cap to 25 and 2 coaches for larger classes.


Get excited everyone! Here’s your chance to see what CFR7 looks like with 200 members, increased WOD times and Maximal Effort! The “New You” program has brought us over 70 new faces to train for 6 weeks with us. They will start their 2 week foundations course Monday, February 27. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am and 6:45 pm. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.


Strength for the week
Monday: Long Partner WOD
Tuesday: Back Squats
Wednesday: Bench Press
Thursday: Clean and Jerk
Friday: Open Wod 17.2
Saturday: TBD
Sunday: Push Press


Partner WOD:
100 Double unders
50 walking KB overhead lunges 24/16
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Cal Row