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

Lets see who can do it better #gainzofthroneschallenge Deadlift 5 x 5 (A, 5# Heavier from last week) 20 min AMRAP 200m suitcase carry 24/16 20m Kettlebell Overhead Walking Lunges (switch arms at 10m turn) 24/16 20 Kettlebell Swings 24/16 20 Kettlebell Push Press (10 on each arm) 24/16 RX+ 32/24  Read More

Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks.  Class times are at 6:30 am, Noon and 6:45 pm.  Please greet all new faces as they take on CrossFit for the first...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks.  Class times are at 6:30 am, Noon...Read More

Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks.  Class times are at 6:30 am, Noon and 6:45 pm.  Please greet all new faces as they take on CrossFit for the first...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/ ========================= 9 days in to the month and into our Attendance Challenge! Here are you top 7 athletes. With at 4 way tie for 1st place with 8 WODS: *Christine Ho *Rachel...Read More

Join our Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: ========================================== Deadlift 5 x 5 (A, 5# Heavier from last week) Macho Man: EMOM as Long As Possible: 3 Power Cleans 155/105, Fx: 115/80 3 Front Squats: 155/105, Fx: 115/80 3 Jerks 155/105, Fx: 115/80 *Courtesy Comp Train...Read More