Friday, September 2, 2016


Friday, September 2, 2016

Greetings R7 family. Per your survey request we are excited to bring you 3 new classes for your training schedule.

WOD: Wednesday 7:30 pm (effective Sept 7)

Skills Clinic: Thursday 7:30pm (every other week effective September 8)

WOD: Friday 4:30 pm (effective Sept 9)

These are on a trial bases for the month of September. We are asking for at least 5-8 students per class in order to keep these classes (and possibly add more in the future). This also applies to our yoga program — our Yoga participation has been disappointingly low with 1-3 attendees despite the request for an earlier time by the majority of the community.

We are trying to grow our services we offer the community, please take advantage of these so we can sustain them!


On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here:


Free Double Under Clinic September 3rd at 0915!


Turkish Get-ups
5×6 (3 on each arm), ME

Cash-in: Run 400m
Then 21-15-9
shoulder to overhead 135/95 Fx: 115/80
over the bar burpees
box jumps 32/26 Fx: 28/22
Cash-out: Run 400m