Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/ =============================== Tempo Back Squat 4 x 3 Tempo: 3211 Use 50-60% of 1 RM *What’s Tempo? :https://www.t-nation.com/training/questions-about-tempo-training 4 RFT: 10 Front Rack Lunges 155/105, Fx: 115/85 15 Toes-to-BarRead 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# ===================================== Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/ Every 2:00 for 20:00 (10 sets): Power Snatch x 2 reps (drop between reps) For time: 4 Rope Climbs (15’) (RX+ =...Read More
Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/ Front Squat 8-8-8-8-8 Build to a heavy set of 8 over 5 sets AMRAP 14: 4 Ring Muscle-ups (Fx = 4 Strict Ring Dips) 8 HSPU (Rx+ = Strict) 16 KBS (32/24 kg) (Fx = 24/16 kg) Read More
Strength: Every 3:00 for 12:00 (4 sets): 4 x 5 Touch and Go Power Clean and Jerk *Increase Load each set Conditioning: For time: 1000m Row 15 Power Cleans 155/105, Fx: 115/80 150 Double-Unders, Fx: 100 Double Unders 30 Power Cleans 115/80, Fx: 95/65 150 Double-Unders, Fx: 100 Double Unders RX+185/125, 135/95 Post-WOD Finisher: GHD...Read More
Strength/Skill Schedule: Monday: Murph Tuesday: Power Cleans Wednesday: Front Squat Thursday: Power Snatch Friday: Back Squat Saturday: Deadlift Sunday:WORK =============================== “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th,...Read More
Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...Read More
Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...Read More
Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...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# ===================================== Summer’s here and we want you in the best shape of your life. Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you...Read More
Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners...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.
