Jump in line for some treatment with Tyler! First come first serve from 5:30pm-7pm ============================= Schedule/Skill Schedule: Monday: Row/clean intervals Tuesday: Back Squat and “Worse Karen” Wednesday: Floor Press Thursday: Deadlift Friday: Open WOD 16.3 Saturday: Shoulder to Overhead Complex Sunday: Handstand Walk/AMRAP Intervals ========== On a 40:00 running clock: From 0:00 to 9:00 750m...Read More
Yoga with Kendra 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/ ================================== 4 RFT*, with a partner, one partner working at at time: 17 Box Facing Burpee Box Jumps (24/20″) 17 Ab-Mat Sit-ups 17 DB Thrusters (2 x 50/30#) Fx = 35/20# 17 HSPU...Read More
Excel Rehab will be at the box today at 9:30 am to talk about services they have available for athletes and staying healthy for performance! “At Excel Rehabilitation our goal is to provide excellent outpatient orthopaedic and sports physical therapy services for the treatment of musculoskeletal injuries. Proudly owned and operated by physical therapists. We...Read More
Excel Rehab will be at the box Saturday, January 27 at 9:30 am to talk about services they have available for athletes and staying healthy for performance! “At Excel Rehabilitation our goal is to provide excellent outpatient orthopaedic and sports physical therapy services for the treatment of musculoskeletal injuries. Proudly owned and operated by physical...Read More
Rope climb technique *wear tall socks! 6 RFT: 200m Run 3 Rope Climbs (15’) 6 Hang Power Clean (155/105#) Fx = 115/80 12 V-Ups EMOM 9 (3 sets) of: Min 1 – :40 Side Plank – Right Min 2 – :40 Side Plank – Left Min 3 – 30 Bicycle CrunchesRead More
Attention Ladies our FREE class is this Today at 7:00 am and 7:45 pm. Knock out your first Foundations class at the same time! We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how...Read More
Attention Ladies our FREE class is this Tuesday at 7:00 am and 7:45 pm. Knock out your first Foundations class at the same time! We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how...Read More
Yoga with Kendra 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/ ================================== Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations...Read More
Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations Course from the January 22-Feb 3. Because of the demand for the program, we will be making a slight adjustment to the schedule during the...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.
