Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/

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YOU’RE INVITED to the Grand Opening of our 7Fit Program on July 23, 2018 at 6:30pm.

Please join us for a FREE one-hour workout where you will experience the FUN in FUNctional fitness! This class will be unlike any exercise class you have taken before, featuring our exclusive combination of intense cardio and fat-blasting light weight exercises. Our 7-Fit program offers the best coaching and the fastest body-composition results out of any other program out there. We are so confident that you’ll like it, we made your first class free of charge. Experience it for yourself by trying it on July 23rd at CrossFit Route 7.

At the end of this Grand Opening workout on July 23rd, we will be offering the first 15 people to sign up an opportunity to get your first 15 days of 7-Fit membership for only $15! Don’t miss out on this once in a lifetime opportunity. We can’t wait to start this fitness journey with you.

RSVP on Facebook!

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Overhead Squat
4 x 5 ( perform a 5 second pause in bottom on rep 5 of each set)
*Rest as needed
*Build over the course of 4 sets

For time*:
60-50-40-30-20-10 (Fx: 50-40-30-20-10)
Air Squats
Double-Unders

*Every 3:00 run 200m (including the 0:00)

“Jenkins” (Hero Workout) – Split up work as needed; run together.
AMRAP 40 Minutes, with a partner:
50 Burpees
400m Run
50 KBS (24/16)
400m Run
50 Pull-ups
400m Run
50 Push-ups
400m Run

Split Jerk Technique
2-2-2-2-2
Rest 1-2 minutes between sets
This is for Technique / Position. Work on speed and do not exceed 60% of 1 RM Split-Jerk.

Strict Press
3 Sets of 10 reps
Rest as needed
Build over the course of 3 sets to a 10 RM (start at 70%)

AMRAP 12:
8 Single Arm DB Shoulder to Overhead (Right) 50/35, Fx: 35/25
8 Deadlifts 185/125
8 Single Arm DB Shoulder to Overhead (Left) 50/35, Fx: 35/25
8 Toes-to-Bar

3 Super-Sets of:
Strict HSPU x 8-12 reps (add deficit as needed) Fx = Strict DB Press
Barbell Row x 8-12 reps (across)
Rest as needed

For time*:

Cash-in: 50 KBS 53/35 + 400m Run
3 Rounds:
25’ Handstand Walk, Fx: 25 shoulder-taps
1 Legless Rope Climb + 1 Rope Climb, Fx: 2 Rope Climbs

Cash-Out: 50 KBS 53/35 + 400m Run

*25:00 time-cap