Sunday, October 30, 2016


Sunday, October 30, 2016

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

Great read. CrossFit and Yoga need one another:

Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.


FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!


2 Front Squat:
*Heavier than 10/11

10 KB hang Power Cleans 24/16, Fx: 16/24
10 KB Push Press
10 Overhead KB lunge 24/16, Fx: 16/24

Muscle Up
1-2-3-4 to 8.
*Must reset betwen sets, the goal for top athletes is to end with 8 UB