Monday, January 2, 2017


Monday, January 2, 2017

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. The 6 week challenge is 2 weeks of foundations and 1 month of CrossFit.  If you know anyone that may be interested in joining have them sign up here:, Morning and Evening Foundations options are available.


Launching the 2017 CFR7 Referral Program!

We have revised our referral program and we want to offer you the opportunity to give your friends or family members a deal when they join CFR7!

As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training!

Here is how it works:

If you have a friend who is interested in joining CrossFit, simply email their phone number and email address to [email protected] with “Referral” in the subject line. Of course, you can tell them about the community, your fitness story and why CrossFit is awesome. We will tell them about the free classes, foundations, what to expect, etc.

After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.


Strength/Skill Schedule This Week

Monday: Back Squat
Tuesday: Long MetCon
Wednesday: Strict Press
Thursday: Front Squat
Friday: Deadlifts
Saturday: “Man Test” WOD
Sunday: Split Jerk



Establish a 5 RM Back Squat


9 Power Cleans 135/95
15 T2B
*RX+ 185/125 and 3″ HSPU deficit

9 Power Cleans 115/80
9 HSPU, women: 1 abmat
9 T2B