WOD / Events

Strength

E3MOM 15
1 – 4: 10 Strict Presses @55 – 60%
5: AMRAP @55 – 60%

Conditioning

3 Rounds
200m Run
250/200m Row (Fx: 200/150)
30 Box Jumps (24/20) (Rx+: 27/22)

SQUAD-WOD

Cash-In: 1000/800m Row/Ski cash in (Rx+: 1200/1000)

16 Rounds for Time (Partners alternate FULL rounds)
8 Hang Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)
24 Double Unders (FX: 18) (RX+: 30)

**4 Synchro Bar Facing Burpees after each round (FX: Synchro Burpees)**

Cash-Out: 1000/800m Row/Ski (Rx+: 1200/1000)

Strength

E2MOM 16
1 Front Squat (ME)

Conditioning

AMRAP 7
7 Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)

Time Cap 12:00

Strength

E2MOM 12
Power Snatch + High Hang Squat Snatch (↑)

Conditioning

E2MOM 8
1: 450/400m Ski (Fx: 400/350m) (Rx+: 500/450)
2: 30/22 Calorie Bike (Fx: 25/20) (Rx+:34/25)
3: 20 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 145/100)
4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

Today we are excited to announce that we have partnered with Hybrid AF and will be offering 24/7 access to CrossFit Route 7! We realize that your schedules do not always perfectly align with class times and Hybrid AF will give you all unlimited access to fitness. Rates are below!

Email [email protected] to upgrade to 24/7 access!

• Founders Club: First 10 current members receive a reduced sign-up rate of $25/month and must pay for the entire year ($300) in advance.  This offering is good for first year only. First 10 to email [email protected] will receive offer. 

• Member Add-On to any CFR7 Membership: 24/7 Gym Access to members for Open Gym (Non-Class Times Only) – $30 per month added on to your existing membership.

• 24/7 Open Gym Only Membership (Non-Class times only): $200 per month.

Strength

E3MOM 15
5 Tempo Romanian Deadlifts (32×3) (↑)

Conditioning

4 Rounds
32 Jump Switch Lunges
24 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
18 Toes to Bar (Fx: 12)

Join us for Mobility Class at 5:45 PM today! This week we’re focusing on ankles and wrists.

Strength

6 Rounds
10 Hollow Rocks
10 V – Ups (Fx: Tuck Ups)
1 Candlestick Each Leg (Fx: Candlestick to Narrow Stance Squat)

Conditioning

AMRAP 20
With a Partner, Alternating Movements
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Burpees Over the Bar

Please join us for the bbq immediately after you complete Murph. Bring food or drink to share!

In honor of Lieutenant Michael P. Murphy – Killed in Action on June 28, 2005 in Afghanistan

“Murph”

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Rx: Unpartitioned with weight vest. (20/14)

Strength

E3MOM 18
Power Clean + Push Jerk + Squat Clean + Split Jerk (↑)

Conditioning

3 Rounds
15/10 Calorie Row (Fx: 12/7)
5 Burpees Over the Rower
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Rest 1:00

We are two days away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and family are welcome! Drop-ins are $25. 

We will light up the grill and BBQ! Feel free to bring food and/or drinks to share with everyone!

For Time w/ Partner (Partition in any way)
100 Thrusters (75/55) (FX: 55/35) (RX+: 95/65)
100 Bar Facing Burpees (FX: Burpees)
100 Situps (RX+: Weighted 15/10lbs)

*Every 3:00, including 0:00, 20 Box Jumps (24/20) (FX: 12)

then….800m Team Run (FX: 600m) (RX+: 1000m)

*35:00 Cap