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

GOT Picks have to wait until Monday. Stay tuned. #gainzofthroneschallenge ======================== 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/ ========================= 4 Supersets: 12 Pull Ups (strict if possible) 12 Turkish Get ups (Perfect technique/6 each side) Rest as needed 7...Read More

Coach Ashley imposes her dominance and rattles fear in the cardio section of gyms. #gainzofthroneschallenge “10 min AMRAP: Max HSPU (feel free to go to a negative or strict) HSPU technique” 5 Rounds: 5 Bar Facing Burpees (Lateral at BCF) 15 Wall Ball Shots 20/14 5 Power Snatches 135/95, 115/80 *RX+155/105Read More

Is this the next queen of fitness. Only time will tell. #gainzofthroneschallenge High Hang Squat Snatch: 5 x 3 (A) Pausing Back Squat: 5 @ 60, 3 @ 70, 2 @ 75%, 80%, 85% of 1RM Back Squat” :03 Pause in the bottomRead More