Deadlfit Singles 3 x 6 (A) *Athletes Reset Pulling Position each Rep 10 Rounds For time: 3 Front Squats 155/105, Fx: 135/95 6 Deficit Handstand Push ups 4″/2″, Fx: Floor/1abmat RX+ 185/125Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= ============================ AMRAP 30: 60 Double Unders 500m Row 40m Walking Double DB/KB Lunge 50/35, Fx: 35/20 (Front Rack) 30 Burpees 20 Double DB/KB Cleans 50/35, Fx: 35/20 *Stagger as needed ~3:00 for 2nd heatRead More

Congratulations to all our New You Challengers that completed their Foundations. They will now be apart of the community WODs and will need your guidance and support. Let’s be warm, caring and ready to help any with the deer in headlights face. We got your back, Have fun! ============================== 24 days in 6 to go!...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/ ========================= It’s never too late to share some love and gainz. We hope some new connections and good food came out of this challenge. Closing out the Last day to get those...Read More

Queen of the South American kingdoms.  Monalisa of Brasil. #gainzofthroneschallenge. Thrusters 5 x 3 (ME) *going from the racks AMRAP 15: 6 Shoulder to Overhead 155/105 Fx: 115/80 12 Pull-ups 18 Alternating Pistols, Fx: Pistol Progression/ Reverse LungeRead More

We are so excited to bridge the gap of fitness and community through the Renaissance Periodization 90 Day Nutrition Challenge. As we come to the end of week 3 athletes are accomplishing Pop Up Challenge 1: Prep a meal for a teammate. Loving all of this. #RPstrength #90daychallenge#community #fitnessandnutrition #thewholepackage 5 x 3 (A: Heavier than High hang snatches)...Read More

Farewell to young Dannie. For her journey will take her far far away to a realm known as…college. Stay fit young warrior. #gainzofthroneschallenge ======================================= 4 rounds of :45 work :15 rest (16:00) Station 1: Banded Good Mornings Station 2: Ball Slams* Stations 3: Perfect Burpees Station 4: Plank Hold (Perfect Burpee=Air Squat-Kick back to Push...Read More

Nuff said! #gainzofthroneschallenge ====================== Push Press: 5 x 3 (ME) AMRAP 10: 10 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16 10 Box Jumps 32/26 Fx: 24/20 10 Toes to Bar Finisher: Superset 3 x 20 Hollow Rocks 3 x 10 Supermans  Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= Supreme Swag! #gainzofthroneschallenge Partner WOD: 2000 m Row Buy in: Then 3 Rounds: 20 Snatches 135/95, Fx: 95/65 20 OH Lunges 135/95, Fx: 95/65 20 Burpees over Rower 2000 m Row Cash out *one athlete working at a time...Read More

After 17 days here are your Fall Attendance Challenge Leaders: 1st: Christine Ho (15 wods) 2nd: Tiffany Flowers (14 wods) -Dale Van Wilder (14 wods) 3rd: Fan Yang (13 wods) -Pat Sheridan (13 wods) -Jackie Lazcano (13 wods) ==================================== Strength/Skill Schedule: Monday: Low Hang Cleans Tuesday: Partner WOD Wednesday: Push Press Thursday: Circuit training Friday:...Read More