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

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