Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================== Free Mobility Clinic Saturday, August 19 at 11:30 am: Get ready for some prime mobilization, stretching and guidance with Coach Marcus. Mobilization techniques and stretching are essential for injury prevention, optimal performance, recovery and increased range of motion. Take advantage...Read More

Strength for the Week Monday: Strict Press Tuesday: Front/Back Squat Wednesday: Turkish Getup Thursday: Deadlift and HSPU Friday: Front/Back Squat Saturday: Team Double “DT” Sunday: Double MetCon ============================== Strict Press 5 x 5 (ME) 15:00 3 Rounds: 400m Run 10 Power Clean 155/105, Fx: 115/80 50 Double Unders Fx: 30 Double Unders 6 x 1:00-1:15...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/ ========================= Kipping Pull Up Technique Rx: Max Pull ups in 4:00 RX+ Max C2B Pull ups in 4:00 3 Rounds of AMRAP 3: 10 Power Snatches 115/80, Fx: 95/65 ME WBS 20/14...Read More

Deadlift: 5 x 4 @ 80% of 2RM AMRAP 15: 200m Medball Run 20/14 20 Overhead walking Single Arm DB Lunges 50/35, Fx:35/20 10 Deficit Handstand Push Ups 4″/2″ Fx: Handstand Push Ups (women to an ABMAT)  Read More

Clean Complex: 20 minutes to Find Heavy Complex 2 Hang Power Cleans+ 1 Power Clean + 1 Jerk 12 EMOM ODD: 3-5 Muslce ups, Fx: Chest to bar pull ups + Ring Dips Even: 5 Overhead Squats (ME) from the floorRead More

Front Squat/Back Squat Cycle 6 x 3/6 @ 88% Rest 2:00-3:00 21-15-9 Push Jerk 135/95, Fx:95/65 Toes to Bar BurpeesRead More

“CrossFit Triathalon” 3 Rounds for time: 1000m Row 100 Double Unders, Fx: 100 singles 800m Run compare: 8/16/2016Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================== Split Jerk 5 x 2 (ME) *From the Rack Tabata: Kettlebell Swings 24/16, Fx: 16/12 Front Rack Lunges 24/16, Fx: 16/12 Sumo Deadlift High Pulls 24/16, Fx: 16/12 Abmat Situps *Rotating movements every round *32 total rounds/16:00  Read More

Strength for the week Monday: Front/Back Squat Tuesday: Split Jerk Wednesday: CrossFit Triathalon Thursday: Front/Back Squat Friday: Clean Complex Saturday: Deadlift Sunday: Pull Ups ========================= 7/13 Front Squat Back Squat 6 x 3/6 @ 85% Rest 2:00-3:00 5 Rounds for time: 3 Power Cleans 185/125, Fx: 135/95 10 meter Handstand Walk, Fx:14 Shoulder Taps 15/12...Read More

What are you waiting for? Sign up for our next Foundations Course. 4 Classes starting this Monday at 6:45 pm. Register here! ========================================= 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/ ========================= Rope Climb Technique: Rx: 10 Legless Climbs for...Read More