Monday, June 11, 2018


Monday, June 11, 2018

FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kick start your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!
Limited spaces, sign up now:
It was a great day for testing our programming at @flexhq #flexonthemall2018 . The @crossfitroute7 and @ballstoncrossfit family showed up and showed out! Thanks to all the community spectators that came out and supported our athletes. #gohard #itssohot #fitness #community#liftforfreedom #teamwork

There will never be a “Perfect” time so start now!

Thursday, June 14th at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. WE will be discussing the foundations of a healthy diet, how to determine what foods are right for you, and talk more about the opportunity to take your nutrition to the next level with the upcoming Fall Nutrition challenge.


Monday: Deadlift
Tuesday: Overhead Squat with Accessory Strength
Wednesday: Strict Press
Thursday: Team Jackie and Strength Accessories
Friday: Clean Complex
Saturday: Chipper
Sunday: Front Squat


3 x 10 (Across: 75-80% of 1 RM)

Superset with
3 x 10 Lateral Band twist (in a lunge position)

35 Double Unders
15 Plate Ground to Overhead 45/25, Fx: 25/15
10 Burpees to Plate
*Athletes should not drop bumpers