WOD / Events

Bring a friend September Challenge!! Here’s a chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.

The rules are simple:
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)
-Post your photo to the Bring A Friend Facebook event
-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)
-Friend cannot be a previous member

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Deadlift:
5 x 5@70-75% (A)

On a 20:00 Clock:
30 Thrusters 115/80, Fx: 95/65
2000m Run
30 Thrusters 115/80, Fx: 95/65

AMRAP Burpee Box Jump Overs (24/20”)

Bring a friend September Challenge!! Here’s a chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.

The rules are simple:
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)
-Post your photo to the Bring A Friend Facebook event
-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)
-Friend cannot be a previous member

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Hang Snatch:
1×3 @70%, 1×3 @75%, 3×3 @80%

For time:
21-15-9
Overhead Squats 115/80, Fx: 95/65, Rx+: 155/105
HSPU (Rx+ 4/2″ deficit)

As some of you have experienced, we have been facing increased parking issues over the last few weeks/months. We apologize for these issues.

We have been working with the building management and owner over the last few months, and unfortunately they haven’t been able to alleviate the issue. We are continuing to work with the landlord to resolve the issue, but we don’t expect a solution to occur overnight.

In the meantime while we resolve this parking situation, we need to make sure our athletes have a place to park. Effective immediately for evening classes, we will change the way we park along the side of the building. From the red bay door to the end of the building, we can park at an angle (see photo) which will allow us to fit considerably more parked vehicles along the side of the building. Please park close (but don’t door ding each other!). This should be a temporary solution for these larger evening classes.

Once again, we apologize for this inconvenience and we are working hard to remedy the situation.

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Bring a friend September Challenge!! Here’s a chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.

The rules are simple:
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)
-Post your photo to the Bring A Friend Facebook event
-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)
-Friend cannot be a previous member

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“Roy”
Five rounds for time of:
15 Deadlifts (225/155)
20 Box jumps (24/20)
25 Pull-ups

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

Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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As some of you have experienced, we have been facing increased parking issues over the last few weeks/months. We apologize for these issues.

We have been working with the building management and owner over the last few months, and unfortunately they haven’t been able to alleviate the issue. We are continuing to work with the landlord to resolve the issue, but we don’t expect a solution to occur overnight.

In the meantime while we resolve this parking situation, we need to make sure our athletes have a place to park. Effective immediately for evening classes, we will change the way we park along the side of the building. From the red bay door to the end of the building, we can park at an angle (see photo) which will allow us to fit considerably more parked vehicles along the side of the building. Please park close (but don’t door ding each other!). This should be a temporary solution for these larger evening classes.

Once again, we apologize for this inconvenience and we are working hard to remedy the situation.

====================================

Bring a friend September Challenge!! Here’s a chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.

The rules are simple:
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)
-Post your photo to the Bring A Friend Facebook event
-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)
-Friend cannot be a previous member

================================

Strength:

Hang Clean
1×3 @70%, 1×3 @75%, 3×3 @80%

Conditioning:

3 Rounds, with (Rx = 50/35) (Fx = 35/20) (Rx+ = 32/24 KG KB):
200m Run
20 DB or KB Box Step Overs (24/20”)
20 DB or KB Reverse Lunges
20 DB Power Cleans*

DB must contact floor with at least 1 head of DB, One DB in each hand

You’re going to learn:

You’re going to learn:

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Back Squat:
5 x 5 @70-75% (A)

6 Rounds: Teams of 2 alternating movements.
500m Row
10 Unbroken Power Cleans 115/80, Fx: 95/65
20 1-Arm DB Thrusters 50/35, Fx: 35/20

You’re going to learn:

For time*:
10 Ring Muscle-ups (Fx: 15 Ring Dips and 15 Pull-ups)
21 HSPU Rx+: Strict
8 Muscle-ups, Fx: 12/12
15 HSPU
6 Muscle-ups Fx: 9/9
12 HSPU
4 Muscle-ups Fx: 6/6
9 HSPU
2 Muscle-ups Fx: 3/3
6 HSPU

*20 minute cap

Teams of 3:
5000m Row, switch every 250m*

*Whenever a partner transitions off the rower, they perform 15 push-ups