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
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# ===================================== LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== EMOM 12: 1 Power Clean (Max Effort) *increase weight every...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/ ======================================= LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== Conditioning: “Schizo Angie” 5 Rounds for time: 20 Pull Ups 20 Push Ups 20 Sit ups 20...Read More
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