A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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Monday: Snatch Complex
Tuesday: Back Squat
Wednesday: Split Jerk
Thursday: Fran
Friday: Front Squat and Open WOD 14.1
Saturday:  Fight Gone Bad
Sunday: Clean Complex

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EMOM 14:
ODD: 1 Snatch + 1 Hang Snatch + 1 Overhead Squat (A)
Even: 45 Double Unders

AMRAP 14
10 Deadlift 135/95, Fx:95/65
10 Front Squats 135/95, Fx:95/65
10 Push Jerks 135/95, Fx:95/65
*200 M Run after each round

Our site was hacked this morning. Our apologies for the inappropriate post displayed on our page earlier today. Thanks.

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NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.

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EMOM 10:
Odds: 15/12 Cal Row
Evens: 10 Handstand Push up 4″/2″, Fx: Games standard/1 abmat

For Time:
2 rounds:
2 Rope Climbs
25 Box Jump overs 24/20 (feet touch box)
25 Ring Dips, Fx: Push ups
2 Rope Climbs
25 Goblet Squats 32/24, Fx:24/16
25 Pull ups, Fx: Jumping Pull ups

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.

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Muscle Up Technique
Rx: 30 for time
FX: 15 for time
RX+ 10 Strict + 20 Kipping

AMRAP 20:
200m row
20 Kettlebell Swings 24/16
15 Thrusters 95/65 Fx: 75/55
10 Burpees
*5 burpee penalty for breaking up kettlebell or thruster sets

Accumulate a 3:00 Free standing Handstand Hold

Fx: Partner Hold

NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.

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20 Rep Front Squat
(Week 4: 79-85% from 5RM)

EMOM 10:
1 Snatch
*Starting at 80%, Increase weight after each SUCCESSFUL lift.

NO YOGA THIS SUNDAY. Sorry!

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TONIGHT!

CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level.   Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7.  MARK YOUR CALENDARS!

Kick-off is Thursday, February 2nd! Come ready to take your running to the next level.  These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.

This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Open WOD 14.4:
AMRAP 14
60 cal Row
50 Toes to Bar
40 Wall Ball shots 20/14
30 Power Cleans 135/95
20 Muscle Ups

Scaled/Masters 55+:
60 cal Row
50 Hanging Knee Raises
40 Wall Ball shots 20/14
30 Power Cleans 95/65
20 Pull Ups

Athletes partner up and judge each other (run 2 heats)

100 push ups fortime

Then handstand walking practice or mobility with the remainder of the time