CrossFit helped me throughout my pregnancy, during labor and postpartum.  I’ve always been into working out, but I was getting sick of my usual routine: running, random weight lifting, sporadic group classes, etc.  I had heard of CrossFit, but was hesitant to try something so unknown.  I finally tried CrossFit in 2015.  Right away, I...Read More

As a first time crossfitter, I was very fortunate to stumble upon CrossFit route 7. From my very first interaction I knew this was the place for me! I came in as a new you challenge participant which is a six week intro program. Before the challenge began, I met with the head trainer(BJ) for...Read More

The realest and illest train at 6am! Rise and shine for dem gainz! ====================================== Kipping Ring Dip Technique RX: AMRAP 6 min ME Ring dips AMRAP 20 Partner WOD (one partner working at a time): 20 Pull Ups 20 Shoulder to Overhead 155/105, Fx: 135/95 20 Toes to Bar 20 WBS 20/14 20 Cal RowRead More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= Deadlift: 15:00 to establish a Heavy set of 5 then, perform 2 Dropsets of 5 at 85%-90% *20:00 Cap 21-15-9 Overhead Squats 115/80, Fx: 95/65 RX+ 135/95 *50 Double Unders to Start and between each round including last round...Read More

We are halfway through our Renaissance Periodization 90 day challenge. Ask about the progress and success for members that have had challenges with workout performance and weight loss. Our purchase links and discount codes are still available if interested in changing the way you eat to fit your lifestyle and goals. ========================================= Strength/Skill Schedule: Monday:...Read More

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ========================= Bulgarian Split Squat (RFESS): 3 x 10 each leg (ME) Superset with 3 x ME time Ring Support Hold *athletes can use 1-2 kettlebells to meet the stimulus needed. 4 Rounds...Read More

Join our Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: ======================================== S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and...Read More

Push Jerk: 3 x 5 (A) Team Series Wod 4 (with a partner): For time: 100-cal. row, switch as needed 100 toes-to-bars, total Scaled:Hanging Knee RaisesRead More

EMOM 12: Odd: 1 High Hang Power Clean ( hip) + 1 low Hang PC (top of Knee) + 1 Low Hang PC (below the knee) Even: 200 Meter Run For Time: 50 Walll Ball Shots 20/14, FX: 30 WBS 15 Cleans 135/95, Fx: 115/80 50 Walll Ball Shots 20/14, FX: 30 WBS 10 cleans,...Read More

2 Rounds of Max Reps in 2:00 of the following stations: RX Strict Chest to Bar Pullup, FX: Strict Pullup Rx:Strict Toes to Bar Fx: Strict Knees to Elbows RX: Hollow Rocks, Fx: Tucked Hollow Rocks *Perform movements in order *Rest as needed between 2:00 working windows 21 Savage AMRAP 21: 200m Run 21 Box...Read More