Monday, January 26, 2015


Monday, January 26, 2015

CFR7 – we WILL be open for morning WODs. We will update our WOD page AND Facebook if there are ever any schedule changes due to inclement weather. FYI – Ballston CrossFit is always open on snow days and CFR7 members are always welcome to WOD at BCF (if you can get there) if we have to cancel WODs at CFR7.


This Saturday come celebrate the start of the CrossFit Route 7 community with our Soft Grand Opening and Bring a Friend WOD event. We will be running workouts at 9am, 10am, 11am, and 12pm for any and all, so bring a friend (No CrossFit experience required)!!! Come check out the space, the energy, the coaches and samples from Power Supply foods as they will be setting up a table to sample their meal providing service (which is also available for delivery on location). Expect a fun filled morning of workouts, friends, food and music. BRING A FRIEND! The more the merrier! See you there!


Thrusters, 5×3 (A)


For time:
5 rounds of:
6 thrusters 115/80
7 ring dips
8 shoulder to overhead 115/80
9 Chest to Bar pull ups

1 Response

  1. Brad G

    Thrusters: 5X3 – 135lbs
    MetCon: 16:31 @ 95 lbs
    First 2 rounds unbabnded Ring Dips then banded last 3 rounds. Ouch!