Friday, January 2, 2015


Friday, January 2, 2015

TODAY IS THE DAY. Day one of FREE classes at CFR7. Hope everyone is as excited as we are to get this party rocking!

Beginners and experienced CrossFit athletes welcome at all workouts – 5:30 & 6:30am, 12pm, 5:30 & 6:30pm.

Just to clarify, when you pull into the Tyco Road warehouse park you will pass “Shiraz Market” on your right and we will be located just a bit further on your left, in our temporary space, 8504-A. We are the first set of garages when the building goes from taller to shorter. You will see our entrance door on the left as it will be marked by our CrossFit Route 7 banner. Come in and get better from day 1.



Beginner: Air Squat, Goblet Squat (KB), Front Squat (PVC, Bar)
Rx: Front Squat 5×5 (A)


Beginner: 7min AMRAP: 10 Box Jump (20″/12″), 10 KB Goblet Squat (35/24), 10 Abmat Situps

Rx: 10min AMRAP: 10 Box Jump (24″/20″), 10 Front Squat (95/65), 10 Abmat Situps