Apple picking and Shenanigans, Saturday, October 28, Grab a bag or basket, a hoodie to stay warm, and a hot cup of coffee (or other warm drink of choice) and join us at 11:00 am on October 28th at Marker-Miller Orchards Farm Market. We’ll enjoy an afternoon of picking fresh apples and pumpkins to later be...Read More

***Schedule update: Due to the volume of Facebook reservations for the WODaween and BOOze WOD at 6:30 pm tonight and no reservations for the 7:30 pm WOD. The 7:30 pm WOD has been Cancelled and the Cap has been extended to 50 athletes for the 6:30 WOD. Please continue to reserve through Zen Planner and we...Read More

Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook. =========================== A: 4:00 AMRAP weighted pull ups Pull Up Fx:...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a...Read More

Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook. =========================== Strength/Skill Schedule: Monday: Back Squat Tuesday: Push Press/ 10...Read More

Yoga with Chuck at 11:15 am. 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/ ========================= Pistol Skills and Progressions: 5 Rounds: 10 Pistols 10 Ring Rows 3 Rounds: 10 Burpees 15 Thrusters 115/80, Fx:95/65 200m Run 25 Russian Kettlebell Swing 32/24, Fx:24/16 30 Abmat SitupsRead More

Join our Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: ======================================== Check it out. We got a “Ring Thing”.  If you ever wanted a muscle up here’s your chance just ask coach! For more info check out this video,  or visit https://www.powermonkeyfitness.com/ =============================== 5 Sets of: 1 Low Hang Pull...Read More

Snatches: Find Heaviest Complex of: 2 Hang Squat Snatches + 1 Squat Snatch AMRAP 15: 5 Strict Handstand Push Ups, Fx: Kipping HSPU 10 Overhead in Place Lunges 115/80, Fx: 95/65 15 Burpees *RX+ 135/95Read More

EMOM 15: choose a challenging weight (try to work heavy on cleans and rows). Slow and heavy versus fast and light: Min 1: Double KB Hang Cleans Fx: single arm KB Hang Cleans Min 2: Plank Hold Elbows Min 3: 3 Part Renegade Rows *Teach DB Cleans to athletes with difficulty with KB’s 4 Rounds...Read More

The realest and illest train at 6am! Rise and shine for dem gainz! ====================================== Kipping Ring Dip Technique RX: AMRAP 6 min ME Ring dips AMRAP 20 Partner WOD (one partner working at a time): 20 Pull Ups 20 Shoulder to Overhead 155/105, Fx: 135/95 20 Toes to Bar 20 WBS 20/14 20 Cal RowRead More