Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins Back SquatE2MOM 14 Minutes2@90% of 2RM If athlete did not perform 2RM, perform these sets at 85% of 1RM “Annie+”25-20-15-10-5 (KBS)50-40-30-20-10 (DU’s and sit ups)Russian KB Swings (32/24) (Fx: 24/16)Double UndersSit UpsRead More
Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins Tuesday, January 1st: -Noon WOD 50 Cap and Open Gym ============================== For Time with Partner:12 Rounds400m Run5 Burpees Over Rower 5 DB Goblet Squat 10 DB Reverse Goblet Lunge DB Weights: (50/35) (Fx: 35/20) Partners split run 200m each. Partners alternate full rounds on DB...Read More
As the clock ticks down and you think of all the things you accomplished this year. Be glad to have a whole new year of opportunities to accomplish even more. See you in the new year. New Years’ Scaled Schedule Monday: December 31st: -6am 7Fit-6am WOD 25 and Open gym-Noon WOD 50 Cap-Open gym: Noon-5:30pm-4:30pm WOD...Read More
============================== Strength:12 Mins to Establish a 2RM Box Jump*2 Feet Take off, No steping start Conditioning:Every 4:00 for 20:0010/7 Cal Ski100 m suitcase Carry 24/1610 Push Press (115/80), (Rx+135/95)10 Pistols (Rx+ KB pistols)Read More
Get ready for WOD 3! Our next CrossFit Kids (8-12) class is Saturday, January 12, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids ============================== Friday, Saturday...Read More
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to your gym. Fuel the hardest working machine you know- your...Read More
Thursday, December 27th: Updated!-6 AM WOD and Open Gym-Noon WOD and Open Gym 25 Cap-5:30pm WOD and Open Gym from 1:30 pm-6:30 pm ================================= Deadlift: 2RM 3 Rounds:10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+155/105)20 Front Rack Lunges (135/95) (Fx: 115/80) (Rx+155/105)30 Ft. Handstand Walk (Fx: 30 Shoulder taps)Read More
Merry Christmas CFR7! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season! Matthew 1:21-23 She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” All this took place to fulfill what...Read More
Christmas and New Year Schedule: Monday: December 24th: -7am-9am Open Gym -8am WOD 50 Cap Tuesday: December 25th. GOOD*CLOSED. No WODS Wednesday: December 26th: -11am-1pm Open gym -Noon WOD 50 Cap Thursday, December 27th: -6 AM WOD and Open Gym-Noon WOD and Open Gym 25 Cap-5:30pm WOD and Open Gym 25 Cap Friday, Saturday and Sunday: December 28-30th Regular Schedule- *Friday: 6:30...Read More
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