No Yoga this Sunday. Open Gym from 1100-1200. ============================== Deadlift: 4 x 5 @ 75% of 2 RM AMRAP 12: 8 Hang Power Cleans 155/105, Fx: 115/80 9 Hand Release Push Ups 10 Toes to BarRead More

No Yoga this Sunday. Open Gym from 1100-1200. ============================== And now, the always entertaining. Never lets you down. Dale the O.G.  I’ve been to a lot of CF Boxes.  Some good ones, some OK ones.  What we have here is special.  You can see above that we’ve gone through quite a few coaches and members...Read More

No Yoga this Sunday. Open Gym from 1100-1200. ============================== Weighted Pull ups 6 x 2 (ME) On 6th set, immediately drop weight and perform one Max set Strict Pull ups For time: 9 Deadlifts 315/215 Fx: 255/170 9 Plate Facing Burpees over plates* 45 Double Unders 15 Deadlifts 225/155 Fx: 205/135 15 Plate Facing Burpees...Read More

No Yoga this Sunday. Open Gym from 1100-1200. ============================== Front Squat/Back Squat Cycle 5 x 4/8 @ 78% Rest 2:00″ AMRAP 7: 10 Push Press 115/80, Fx: 95/65 15 Box Jumps 30/24, Fx:24/20 (BCF 32/26)Read More

No Yoga this Sunday. Open Gym from 1100-1200. ============================== Clean and jerk Find Heavy Double 4 x :45- 1:00 Single Arm Overhead KB Hold 4 sets each sideRead More

No Yoga this Sunday. Open Gym from 1100-1200. ============================== Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================== Partner WOD: Cash in: 1600 m Row: Then 2 Rounds: 40 Russian KB Swings 32/24, Fx: 24/16 30 Burpees 20 Front Rack Lunge w/ KB 32/24, Fx: 24/16 10 Rope...Read More

Wise words from O.G. of the Day Anastasia Kranias. “Many people assume I (we) work out to look good and stay in shape. While this is certainly an element, to me, the most important gift from CrossFit is mental strength. I work out with the 0600 crew and adore all those who come in sleepy-faced...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/ ========================= @Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess...Read More

  @Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day...Read More

@Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day to...Read More