Wednesday, October 26, 2016


Wednesday, October 26, 2016

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!


5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
*Rest exactly three minute between rounds (recorded times includes the 12 min or rest during the metcon)
**Compare to 1/23/2015

There is no Fx (scale) for “CrossFit Benchmarks”, however still make scaling decisions based on where you are in your general fitness capabilities and CrossFit experience
Scale 1: 3-4 Rounds, then reassess
Scale 2: 1/2 the Reps per Movement
Scale 3: Modify Movement skill Level (i.e. Ring rows, Box Push ups/pushups on Knees)