Monday, January 5, 2015


Monday, January 5, 2015

THE FREE WEEK CONTINUES AT CFR7! Hope to see everyone from last week, and a bunch of new faces this week as we kick into our first full week.

Free CrossFit Class Schedule Today (beginners and experienced athletes welcome): 5:30am, 6:30am, 12:00pm, 5:30pm, 6:30pm, 7:30pm

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: High Bar Back Squat (PVC, Bar)

Rx: Back Squat 5×5 (A)

Beginner: 21-15-9

  • Push Press (55 or 45/35)
  • Russian KB Swing (16 for guys, light for ladies)
  • Goblet Squat (same KB)

Rx: 21-15-9

  • Push Press (115/80)
  • KB Swing (24/16)
  • Goblet Squat (24/16)

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