Friday, January 9, 2015


Friday, January 9, 2015

Another day of FREE WODs for everyone – bring your friends (beginners welcome)!! Schedule for Fri:

5:30am – 6:30am – 7:30am – 12:00pm – 5:30pm – 6:30pm

Directions: CFR7 is located right behind the Audi car dealership off of Route 7. From Route 7, turn onto Tyco Rd and then left into the Tyco Road warehouse park (the front of our building will have construction underway, turn left after the construction fence right before the Animal Hospital). You will pass “Shiraz Market” on your right and we will be located about 200 feet further on the left, 8504-A. We are the first set of garage bays once when the building drops to a shorter height. You will see our entrance door on the left just enter the door under the CrossFit Route 7 banner.


Beginner: Hang Power Snatch (PVC, Bar)
Rx: Hang Power Snatch 5×3 (moderate across)

Beginner: EMOM 10 x3 Hang Power Snatch (55/35) Max Burpees (remaining time each min)
Rx: Isabel