With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel....Read More
FREE 7-fit CLASS today at 9:00 am. Come see how our gym get results! Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ FREE CrossFit CLASS today at 11:000 am. Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ======================================= ======================================= Crossfit Total: *Back Squat – 1 RM *Strict Press – 1 RM *Deadlift – 1 RM *In the allotted time establish a 1 rep max...Read More
Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in. Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit# ===================================== 10 RFT: 10 Box Jumps 24/20 10 KBS 24/16kg 200m Run Finisher: Mobility as necessary for CF total OR Second metcon (for those not doing the CF Total on...Read More
FREE 7-fit CLASS tonight at 6:30 pm. Come see how our gym get results! Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ======================================= Bring A Friend September Challenge: Get ready for the chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member...Read More
Bring A Friend September Challenge: Get ready for the chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE...Read More
LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== “Overview of Week: Monday: “The Ghost” Tuesday: “Air Force” Wednesday: Olympic Total Thursday: “Nasty Girls” Friday: 10 Round Metcon Saturday: CrossFit Total Sunday: “Daniel” ================== Push-Press – 5 sets of 4 @ 75% of 1...Read More
LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== 3 Sets for Quality: 200m Suitcase Carry (100L/100R) 20 Single DB Row (10L/10R-ME) 20/17 Cal AAB 20 Hollow Rocks AMRAP 3: 500 m Row Max Hang Power Cleans 115/80, 95/65# Rest 3:00 *repeat for 2...Read More
LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== Deadlift 6 x 2 (ME) Teams of 2: AMRAP 18: 100 Russian Kettlebell Swings 32/24 (Fx: 24/16) 75 Walking overhead lunges (use 1 dumbbell) 50/35 (Fx: 35/20) 50 Toes 2 Bar (Fx: V-sits) 25 Burpee...Read More
LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== We Love…..thrusters! ========================= Thruster Every 2:00 for 10:00 3 Thrusters (ME) “Sludge” For time: 500m Row 40 Front Squats 135/95, Fx:115/80 30 Box Jumps 30/24, Fx: 24/20 Stagger Large Classes by 2:00 or when rower...Read More
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