Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Courtesy By Amanda Kimble As Told To Rachael Schultz, Feb 27, 2018

Check out this article ‘I Transformed My Body—And Life—With CrossFit And Yoga’ featured in Women’s Health Magazine.

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We are excited to announce this Saturday, November 10th at 10am monthly WOD for kids ages 8-12. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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“HSPU Test Day”
Rx+ = 10 min AMRAP deficit of 4”/2”
Rx = 10 min AMRAP HSPU.
Kipping HSPU technique for those that don’t have it.

EMOM 20 (4 sets):
Min 1 – 10 Alternating DB Snatch 50/35, Fx: 35/20, Rx+: 70/50
Min 2 – 2 Rope Climbs, Fx: 1, Rx+: 3
Min 3 – 12/9 Calorie Ski, Fx: 10/8 Cal, Rx+: 15/12
Min 4 – 12 Burpees Fx: 10 Burpees, Rx+: 15 Burpees
Min 5 – 12/9 Cal Bike, Fx: 10/8, Rx+: 15/12