No Yoga this Sunday. Open Gym from 1100-1200. ============================== Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================== Partner WOD: Cash in: 1600 m Row: Then 2 Rounds: 40 Russian KB Swings 32/24, Fx: 24/16 30 Burpees 20 Front Rack Lunge w/ KB 32/24, Fx: 24/16 10 Rope...Read More

Wise words from O.G. of the Day Anastasia Kranias. “Many people assume I (we) work out to look good and stay in shape. While this is certainly an element, to me, the most important gift from CrossFit is mental strength. I work out with the 0600 crew and adore all those who come in sleepy-faced...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/ ========================= @Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess...Read More

  @Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day...Read More

@Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day to...Read More

Our O.G. is the one and only Martine Lellis. Martine designed today’s WOD and hopes you enjoy it. She will! ================================= @Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the...Read More

========================= @Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Today’s O.G. is Ryan “New Daddy” Doughty. “It has been a incredible journey for myself getting better everyday that I came to the gym. The reason I joined and stuck with CFR7 has been BJ and the coaching as...Read More

On 5 July at 0102 hours Lisa and Gilbert welcomed Reagan Elizabeth Ashdown to our family. She weighed 6 lbs 15 ounces and 20.5 inches long. ============================= Strength and Skill Schedule: Monday: Benchmark, Angie Tuesday: 7/13 Front Squat Back Squat 4 x 7/13 @ 70% Wednesday: Handstand Push Ups Thursday: Snatch and “Martines Jam” Friday:...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/ ========================= “Power Clean 00:00-12:00 Find a Heavy TNG Power Clean Triple 12:00-14:00 Rest (set bar load) 14:00 Perform 1 Max Effort UB set at 80% of Triple” For Time: 3 rounds: 10...Read More