Sunday, September 3, 2017


Sunday, September 3, 2017

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

Great reads. CrossFit and Yoga need one another:

Labor Day Weekend Schedule: Monday, 9/4. 10:am WOD only. No Cap!


Time to get meal prepping. Our nutrition challenge begins Monday, September 4th. Due to member feedback. An extension to buy templates for participation is added. Have your templates purchased by Monday, September 11th qualify for the challenge.
Nutrition WODs begin Thursday September 7th. They are the the programmed WODs for the community. If you can’t make the class times, Get them done during Open gym with the guidance of the coach.

Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year!  We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days.  Every week we will post the top 5 leaders in the gym!  Have fun and get fall fit!


5 x 5 (A)

10 min AMRAP:
20 Wall balls* 20/14
20 Kettlebell Swings* 24/16
40 Double unders*
*3 burpee penalty each time you break on the movement