Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ================================================ Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7. Join us for the 21...Read More
Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7. Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm....Read More
Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7. Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm....Read More
Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7. Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm....Read More
**Tonight, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. ========================================= Back Squat 3 x 70%, 80% and 3+ x 90% EMOM 12: Odd: ME HSPU Fx: 1 abmat Even: 200m SprintRead More
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============== **Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! ===================================================== Strict Press 3 x 70%, 80% and 3+ x 90% In...Read More
**Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! ===================================================== 5/3/1 Schedule: Tuesday: Strict Press Wednesday: Back Squat Saturday: Deadlift Bench Press will be done for Meathead Monday , so wear something brotastic! ===================================== Bar Muscle Up Technique 30-20-10 Front...Read More
Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in. Give a read: http://zusayoga.com/yogaandcrossfit/ ========================================================================== Power Clean 6 x 2 (ME) 50-40-30-20-10 Push Ups Sit upsRead More
Deadlift: 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers. AMRAP 15: 20 walking OH lunges 45/25 Fx: 25/15 15 unbroken wall balls...Read More
