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/ ========================= Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all...Read More

Strict Chest to bar Pull ups 5 x ME Rest 1:00 Fx: Strict Pull ups 5 x ME Rest 1:00 For Time: 6 Rope Climbs Fx: 4 @12″ 12 Hang Power Clean and Jerks 115/80, Fx:95/65 18 Ring Dips 24 Shoulder to Overhead 115/80, Fx:95/65 30 Bar-facing Burpees 36 Back Squats 115/80, Fx:95/65Read More

Tonight, Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this! ================================== WORKOUT 17.5 Rx’d(Ages 16-54) 10 rounds for time of: 9 Thrusters, 95/65. 35 double-unders Scaled: (Ages 16-54) Men use 65...Read More

Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all of these new classes – so keep showing up! ================================== Tomorrow, Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled...Read More

Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this! ================================== Friday night at the Showdown, CartoonFit Comics will have a table set up at CrossFit Route 7...Read More

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this! ==================================...Read More

Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!  Top Five will be released Tuesday. ================================== Friday night at the Showdown, CartoonFit Comics will have a table...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/ ========================= Overhead Squat: 4 x 7 (ME) *From the Rack AMRAP 10: 8 Toes-to-Bar 10 Box Jumps 24/20 12 Kettlebell Swings 24/16Read More

Hang Power Clean 5 x 2 (A @ 80%) AMRAP 14: 200 m Run 10 Push Press 95/65, Fx: 75/55 20 Abmat Sit ups 30 Goblet Squats 24/16, Fx: 16/12 Finisher: Goat or Mobility workRead More

CF Open WOD 17.4 is CF Open WOD 16.4…Told ya! Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts, 225/155 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups...Read More