Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== 27-21-15-9 Goblet Squat 32/24 Fx: 24/16 Box Jump Overs 24/20 Sit ups 4 x 400...Read More

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Activation: 3 Giant Sets: 25 Band Pull Aparts 5 Behind the Neck Snatch Push Press...Read More

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Filthy Fifty – Reversed For time: 50 double-unders 50 burpees 50 wall balls 20/14 50...Read More

Great time at the Nationals game Friday night! ============================= Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community. ==================================== Strength for the Week Monday: Narrow...Read More

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/ ========================= 3 Sets of: 16 Barbell Step Ups (A: 8 each leg) 12-15 Pendlay Rows (A) AMRAP 18: 400 M Run 15 Ground to Overhead 45/25 Fx: 25/15 15 Atomic Situps 45/25 Fx: 25/15  Read More

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym ============================================ “Jackie” For Time: 1000 meter row 50 Thrusters 45/35 30 pull-upS EMOM 14: Odd: 3 Push Jerks (A) *from Floor...Read More

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym ============================================ Deadlift: Find 5 RM 18 minutes “25” For Time: 5 Strict Handstand Push Ups, Fx: Kipping HSPU 25 Box Jumps...Read More

Calling all New You athletes! Your Nutrition Seminar is Tonight, Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over complicated topic. This is an open forum seminar so be ready to interact and even...Read More

WOD SCHEDULE UPDATE: No 7:30 pm Wod or Open gym on Thursday, June 8th. ======================================= Calling all New You athletes! Your Nutrition Seminar is this Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== WOD SCHEDULE UPDATE: No 7:30 pm Wod or Open gym on Thursday, June 8th. ======================================= Calling all New You athletes! Your Nutrition Seminar is this Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and...Read More