Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= Deadlift: 15:00 to establish a Heavy set of 5 then, perform 2 Dropsets of 5 at 85%-90% *20:00 Cap 21-15-9 Overhead Squats 115/80, Fx: 95/65 RX+ 135/95 *50 Double Unders to Start and between each round including last round...Read More

We are halfway through our Renaissance Periodization 90 day challenge. Ask about the progress and success for members that have had challenges with workout performance and weight loss. Our purchase links and discount codes are still available if interested in changing the way you eat to fit your lifestyle and goals. ========================================= Strength/Skill Schedule: Monday:...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/ ========================= Bulgarian Split Squat (RFESS): 3 x 10 each leg (ME) Superset with 3 x ME time Ring Support Hold *athletes can use 1-2 kettlebells to meet the stimulus needed. 4 Rounds...Read More

Join our Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: ======================================== S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and...Read More

Push Jerk: 3 x 5 (A) Team Series Wod 4 (with a partner): For time: 100-cal. row, switch as needed 100 toes-to-bars, total Scaled:Hanging Knee RaisesRead More

EMOM 12: Odd: 1 High Hang Power Clean ( hip) + 1 low Hang PC (top of Knee) + 1 Low Hang PC (below the knee) Even: 200 Meter Run For Time: 50 Walll Ball Shots 20/14, FX: 30 WBS 15 Cleans 135/95, Fx: 115/80 50 Walll Ball Shots 20/14, FX: 30 WBS 10 cleans,...Read More

2 Rounds of Max Reps in 2:00 of the following stations: RX Strict Chest to Bar Pullup, FX: Strict Pullup Rx:Strict Toes to Bar Fx: Strict Knees to Elbows RX: Hollow Rocks, Fx: Tucked Hollow Rocks *Perform movements in order *Rest as needed between 2:00 working windows 21 Savage AMRAP 21: 200m Run 21 Box...Read More

Come taste of some awesome food. Tuesday, October 10 from 5:30pm-7:30 pm. Meet Dan and find out how to Mighty Meals can make eating healthy simple! ==================================== Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent...Read More

  Come taste of some awesome food. Tuesday, October 10 from 5:30pm-7:30 pm. Meet Dan and find out how to Mighty Meals can make eating healthy simple! ==================================== Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help...Read More

No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am. Open Gym from 11-noon. ============================== Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance....Read More