Test WOD added to Schedule: 6:30 Pm Friday, April 6th. ========== Yoga with Kendra tonight at 7:30 pm. 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/ ============================ Teams of 2 (1:1 rest) 12 Rounds 8 Over-the-Bar Burpees 12 Dead-lifts (185/125#) 16 Wall-Balls (20/14#) *Partners alternate completing...Read More
Test WOD added to Schedule: 6:30 Pm Friday, April 6th. ========== Olympic Total: Establish a 1RM Snatch Establish a 1RM Clean and Jerk Finisher (if desired): 500 M Row Time TrialRead More
Test WOD added to Schedule: 6:30 Pm Friday, April 6th. ========== 10:00 to Establish a 1RM Weighted Pull up Rest 2:00 then.. Establish 1 MAX UB set of Strict Pull ups Fx: Establish a 5 rep of difficult Pull Up modification *Ring Row with Feet on Box *Ring Row *Pull ups from the knees (Barbell...Read More
FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99! Limited spaces, sign up now: https://crossfitroute7.com/how-to-join/ =============================== Strength/ Skill Schedule: Monday: Back Squat 2RM Tuesday: Weighted/ Strict Pull Ups Wednesday: Snatch/ Clean and Jerk 1RM Thursday: Partner WOD Friday: HSPU Test Saturday:...Read More
No Classes today: CFR7 athletes are free to workout at BCF. Happy Easter Mark 16:4-6: But when they looked up, they saw that the stone, which was very large, had been rolled away. As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed. “Don’t...Read More
Schedule Update: Sunday: Closed for Easter. Athletes my train at BCF. ========== Bench Press 5-5-5-3-3-3 Rest as needed For time: 21-18-15-12-9-6-3 HSPU Pull-ups FX: 21-15-9 HSPU Pull-ups *20 minute cap Optional: 150 Bicycle Crunches (in as few sets as possible)Read More
Schedule Update: Sunday: Closed for Easter. Athletes my train at BCF. 30 Minute Partner AMRAP – with a Partner 150 Hang DB Power Clean and Jerk 50/35, Fx = 35/20 (Open Standard – switch arms every 5 reps) Run 400m together 100 Burpees Run 400m together 50 Toes-to-Bar, Fx: 25 Toes-to-Bar Run 400m Divide up...Read More
Schedule Update: Thursday: Yoga cancelled tonight Sunday: Closed for Easter. Athletes my train at BCF. Strict Press 1 RM (20 minutes) For time:* 40 Box Jump Overs 24/20 30 Hang Power Snatch 75/55 20 Strict HSPU, Fx: Kipping HPSU *7 Minute Cap 3 Sets: DB Side Lateral Raise x 15 reps Plank x :60 Rest...Read More
Ring or Bar Muscle-up – Skill Work / 15 Minutes Advanced Athletes For time: 18 Ring Muscle-ups 18 Bar Muscle-ups 3 RFT: 100 Double-Unders 50 Wall-Balls (20/14#)Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
