Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Strict Press: 4 x 7 (ME) 5 Rounds for time 15 Hang Power Cleans 135/95, Fx: 95/65 100 M Sprint Rest 1:00Read More

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix! ==================================== “Filthy Fifty” For time: 50 Box Jumps (24″/20″) 50 Jumping Pullups 50 Kettlebell Swings (16kg/12kg) 50 Walking Lunges 50 Knee-To-Elbows 50 Push Press (45/35) 50 Sit-ups (CF Benchmark: Back extensions) 50 Wallballs (20/14) 50 Burpees 50 Double unders...Read More

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix! ==================================== Last Day of Foundations!  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of...Read More

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix! ====================================   3 Rounds of 4 Stations :45 on/ :15 Off 1) Max effort Hollow Rocks 2) ME Hollow Hold at top of Ring Dip (Rx+MU Rings) 3) Ball Slams 4) Seated Dumbbell/Kettlebell Press 3 Rounds: 21 Hang Kettlbell...Read More

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix! ==================================== Be on the lookout for new faces finishing their last week of foundations.  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right...Read More

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix! ==================================== 20 Rep Back Squat (Week 3: 76-80% from 5RM) 3 Rounds: AMRAP 4: 10 Double Unders 2 Power Cleans 185/125, Fx: 135/95 20 Double Unders 4 Power Cleans 185/125, Fx: 135/95 30 Double Unders 6 Power Cleans …etc,...Read More

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix! ==================================== Monday: Push Jerk Tuesday: Back Squat Wednesday: Deadlift Thursday: No Strength, two MetCons Friday: Front Squat Saturday: Filthy Fifty Sunday: Strict Press ============================== Push Jerk 3 x 10 (ME) AMRAP 20 with a partner (one partner working at a time):...Read More

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix! ==================================== Bench Press 3 x 10 (5# Heavier than last week) 4 Rounds: 10 Power...Read More

Today at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness! ======================================= United States Army Capt. Benjamin David Tiffner United States...Read More

Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness! ======================================= Open WOD 15.3 AMRAP 14: 7...Read More