Monday, January 21, 2019


Monday, January 21, 2019

Wednesday, January 23, 2019 Bring A Friend Day! (All WODs)

CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.

Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training.  And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.


Overview of The Week:
Monday: Clean EMOM
Tuesday: Power Snatch
Wednesday: Bring A Friend Day WOD (No CF experience needed)
Thursday: Open Workout 18.1
Friday: Ski Erg Test
Saturday: Back Squats
Sunday: Diane


E2MOM 20:
Clean (ME)

For Time:
10 – 20 – 30 – 40
Wall Balls (20/14)
40 – 30 – 20 – 10
American Kettlebell Swings (24/16)

Time Cap: 14 Minutes