WOD

Yoga with Kendra 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/ ================================== Greetings... Read More

Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies... Read More

Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies... Read More

5 sets of: 3-Position Snatch (high-hang, hang, below-the-knee) Build over the course of 5 sets Rest as needed between sets *Crossfit.com from 12/26/17 On a... Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= Every 2 minutes for 16 minutes (8 sets) of:... Read More

(15-Minute Practice) 3 sets of 10-12 reps Strict/Assisted/Banded Pull-ups *Advanced Athletes 3 Sets of: 2-10 Unbroken Bar Muscle-ups, consistent unbroken sets 20m Handstand Walk (2... Read More

================================ Jonathan from GNC will be here tonight just in time for the start of the Nutrition Challenge from 5:00 pm-6:30 pm. ================================= Strength/Skill Schedule... Read More

Yoga with Kendra 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/ ================================== Rope... Read More

Strict Press 3×3 – heavy triple over 3 sets 2×2 – heavy double over 2 sets Rest as needed   On a 21 Minute Running... Read More

Deadlift 5 sets of 6 reps* *Let feel dictate load, build over the course of 5 sets, go at least 10# heavier than last weeks’... Read More