Sunday, January 21, 2018


Sunday, January 21, 2018

Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another:


Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations Course from the January 22-Feb 3. Because of the demand for the program, we will be making a slight adjustment to the schedule during the 2 week period. In conjunction with our 6 day Foundations course WODs will be cancelled and we will offer Open Gym on Fridays at 6:30pm WOD

We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how women in our gym get results and sculpt their bodies!!

Limited spaces, sign up now:


Bench Press
15:00 to work up to a heavy single
*then 1 set of max reps at 65% of today’s 1 RM

200m Run (20 calorie row if too cold)
20 Wall-Balls (20/14#)
20 Push-ups
20 Pull-ups (Fx = banded pull-ups or ring-rows)