Turkish Get Ups 3 x 6-8 (3-4 each side) Diane 21-15-9 Deadlift 225/155 Handstand Push Ups Dumbbell Open Prep 3 Sets: 15 DB Thrusters (50/35 if available) 45/30, Fx: 30/20 10 Burpees as Fast as possible Rest: 90 secondsRead More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== This week we will be testing our 5RM Back Squat and Front Squat from the 20 Rep squat cycle and Friday we’ll be hitting CrossFit Open WOD 17.1. Don’t forget to hang out with us Thursday night at...Read More

Hoping everyone took advantage of the beautiful weather over the week. Now it’s time to grind. This week we will be testing our 5RM Back Squat and Front Squat from the 20 Rep squat cycle and Friday we’ll be hitting CrossFit Open WOD 17.1. Don’t forget to hang out with us Thursday night at 6:30...Read More

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Push Press: 5 x 5 (A, ~80-85%) 30-20-10 Kettlebell Swings 24/16 Push Ups Sit ups 32/24kg for RX+ 50 V ups for timeRead More

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that...Read More

OPEN WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65 *Scaled/Masters 55+: 65/45 Athletes partner up and judge each other (run 2 heats) 3 Rounds :30 Max Hollow Rocks :15 rest :30 Plank :15 rest :30 Glute BridgesRead More

20 Rep Front Squat (Week 6: 85-95% of 5RM)” AMRAP 12 5 Hang Power cleans 155/105, Fx: 95/65 6 Toes to Bar 7 over-the-bar BurpeesRead More

No 7:30 pm Wod tonight. ================== 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...Read More

Wednesday, February 15,  7:30pm WOD is Cank’d this week. ================================ Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== 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...Read More

Wednesday, February 15,  7:30pm WOD is Cank’d this week. ================================ 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...Read More