Memorial Day Weekend Schedule: Saturday: Regular Schedule Sunday: Closed Monday; 9 am Wod MURPH Please Reserve. A 10 am WOD will be made available after Reservation Cap is met ========================== 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/ ========================= Deadlift 5 x 3 @ 90-95% of 5RM Beginners: 5 x 5 add 5-10#...Read More

BENCH MARK WOD “The Chief:” 5 rounds, AMRAP 3: 3 power cleans, 135/95 6 pushups 9 air squats Then rest 1 minutes. Athlete will start where they left off.” Compare: 9/10/2016Read More

Handstand Walk Technique: RX: 100m For time: Fx: 50m For time Partner WOD: 1 Working, 1 Resting: For Time: 2K Row 50 Front Rack Lunges 115/80, Fx: 95/65 50 Toes to Bar 50 Burpee Box Jump overs 24/20 50 Deadlifts 165/115 2K RowRead More

Push Press: 5 x 4 (ME) 16:00 “Kinda Like Regional WOD 1” 1 mile Run Then 12 rounds of: 4 Strict Handstand Push Up, Fx: kipping HSPU 8 Chest to bar Pull Ups, Fx: Pull ps 12 Air Squats 25:00 Time Cap Rx+: 1200 M Run *With a weighted vest 20/14 “Read More

Lets keep the rounds of Cindy coming as we prepare for Memorial Day Murph. Hit 3 rounds every workout day, or more if you want! 1 Round of Cindy: 5 Pull Ups 10 Push ups 15 Air Squats Add your rounds up on the Community Goals section of the Goals Board. (please write neatly) Challenge...Read More

Bring a Friend day Today! Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you. ====================================== Lets keep the rounds of Cindy coming as...Read More

Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you. ====================================== Lets keep the rounds of...Read More

Happy Mothers Day! Bring your mother or a mother to Yoga for FREE. 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/ ========================= Midline Madness: 3-4 sets of: 10 Turkish Sit ups (5 each side) 10 Strict Toes to Bar...Read More

BRING A FRIEND DAY NEXT TUESDAY! Mark your calendars!  Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it...Read More

BRING A FRIEND DAY NEXT TUESDAY! Mark your calendars!  Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it...Read More