Wednesday, February 7, 2018


Wednesday, February 7, 2018

Saturday, February 10th at 11:30 am, Coach BJ will be leading a Free Kipping clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!


You asked and we listened. Yoga will now take place on Thursday nights at 7:45 pm starting February 8th. There will no Open gym at this time. Silence is golden. Spread the word and bring you mat or use ours. Free for CFR7 members and $10 drop in.

Don’t forget to bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!


Back Squat
Establish a 1 RM Back Squat
5 @ 65%, 3@70%, 2@ 75%-85%
1 @90% and Above)

Establish a 5 RM Back Squat

25:00 Working Time

Every 4:00 x 4
18/15 Cal Row, Fx: 15/12
10 Overhead Squats 135/95, Fx: 95/65