Thursday, October 6, 2016
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Overhead Squat 5 x 3 (A)... Read More
Wednesday, October 5, 2016
Deadlift 18:00 to find 1 RM 3 Rounds for time: 25/21 Cal Row, Fx: 20/17 15/12 strict Pull Ups, Fx:10 50 Double unders, Fx: 30... Read More
Tuesday, October 4, 2016
Kipping Pull Up Technique Rx: 50 Pull ups for time AMRAP 3 x 3 30 KB SDHP 32/24, Fx:24/16 20 Push Press 115/80, Fx: 95/55 (Rx+135/95) Max... Read More
Monday, October 3, 2016
Strength/Skill Schedule This Week Monday: Clean & jerks Tuesday: Pull-up technique Wednesday: Deadlifts Thursday: Overhead Squats Friday: benchmark Saturday: Back Squat Sunday: Strict Press ===============================================... Read More
Sunday, October 2, 2016
Yoga with Claire at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ============================= On... Read More
Saturday, October 1, 2016
Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There... Read More
Friday, September 30, 2016
Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There... Read More
Thursday, September 29, 2016
Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There... Read More
Wednesday, September 28, 2016
Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!... Read More
Tuesday, September 27, 2016
Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!... Read More