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WOD
Bring a Friend Week! January 9-15: Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All wods will be modified so you can train with buddy. ==================================== Launching the 2017...
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Bring a Friend Week! January 9-15: Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All wods will be modified so you can train with buddy. ==================================== Launching the 2017...
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CFR7 Community: You may see many new faces walk through the door over the next 2 weeks. We have teamed up with GymBuilder to find motivated athletes to join our community. When you see them, greet them warmly and make them feel welcome.  They will be participating in our 6 week challenge beginning January 16th....
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Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== CFR7 Community: You may see many new faces walk through the door over the next 2 weeks. We have teamed up with GymBuilder to find motivated athletes to join our community. When you see them, greet them warmly...
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CFR7 Community: You may see many new faces walk through the door over the next 2 weeks. We have teamed up with GymBuilder to find motivated athletes to join our community. When you see them, greet them warmly and make them feel welcome.  They will be participating in our 6 week challenge beginning January 16th....
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HAPPY NEW YEAR! =================================== WOD at 2PM today. No Yoga ================================== Bench Press 5 x 2 (ME) *working sets start at 85% 3 Rounds: 50 Double Unders 15 OH in place Lunge 25/15 15 abmat situps 15 Box Jumps 24/20
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New Year’s Partner WOD: Buy in: 2017 meter Row 5 Rounds: 6 Bear Complex 135/95, Fx: 95/65 5 Rope Climbs Cash out: 2017 meter Row *one working/one resting Bear Complex can be: 1 Power Clean 1 Front Squat 1 Jerk 1 Back Squat 1 Jerk *NO CUSTERS!    
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Hand Stand Walking Practice Rx: 5:00 Max Distance *Fx: Assisted Walks AMRAP 12: 2-4-6-4-10 etc. Overhead Squat 115/80, Fx: 95/65 Pull ups, Fx: Ring Rows
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Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Front Squat: 3 x 12 (ME) AMRAP 14: 21 Air Squats 15 HSPU, Fx: HR Push ups 9 Deadlift 225/155, FX: 155/105 Accumulate a 4:00 Dead hang Hollow body positon.
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2016 End of Year Schedule Reminder: Tuesday and Wednesday: No 7:30 PM Friday Evening: 5:30 pm Only Saturday: Normal Sunday (New Year’s Day): 2:00pm Wod and Open Gym Only ==================================== Athletes, Here is the layout for Programming and goals for the beginning of the new year. 20-Rep Squat Routine (http://boxlifemagazine.com/building-a-better-squat-5-proven-squat-programs/) Introduced by John McCallum in...
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