Wednesday, January 7, 2015


Wednesday, January 7, 2015

Another day of FREE WODs for everyone – bring your friends (beginners welcome)!! Schedule for Wed:

5:30am – 6:30am – 7:30am – 12:00pm – 5:30pm – 6:30pm

Directions: CFR7 is located right behind the Audi car dealership off of Route 7. From Route 7, turn onto Tyco Rd and then left into the Tyco Road warehouse park (the front of our building will have construction underway, turn left after the construction fence right before the Animal Hospital). You will pass “Shiraz Market” on your right and we will be located about 200 feet further on the left, 8504-A. We are the first set of garage bays once when the building drops to a shorter height. You will see our entrance door on the left just enter the door under the CrossFit Route 7 banner.

Good news, we’re now up and running as a pick-up spot for Power Supply meal delivery! If you haven’t ordered before, here’s a welcome post with all the information about how it works, including a link for a free meal with your first order! Any orders placed by midnight this Thursday will arrive here next Monday.


Beginner: Deadlift (PVC, Bar, 55/35)
Rx: Deadlift 5×3 (A)

Beginner: 5 Rounds 5 Deadlifts (55/35) 10 Pushups 15 Jumping Jacks
Rx: 5 Rounds 5 Deadlifts (225/155) 10 Toes-to-Bar 15 Box Jumps (24/20)

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