WOD / Events

What are you waiting for? Sign up for our next Foundations Course. 4 Classes starting this Monday at 6:45 pm. Register here!

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Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Rope Climb Technique:
Rx: 10 Legless Climbs for time
Fx: 12 Climbs for time
*Wear Tall Socks

27-21-15-9
Deadlift 155/105, Fx: 135/95
Hand Release Push ups

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Today we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

“31 Heroes”
AMRAP 31:
8 thrusters, 155/105
6 rope climbs
11 box jumps, 30/24
*Teams of two, one buddy runs 400m with 45/25 pound plate
Compare: 8/6/2016

Meet Max and test drive the Route 7 mobile!

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Front Squat/Back Squat Cycle
6 x 3/6 @ 83%
Rest 2:00-3:00

8-7-6-5-4-3-2-1
Power Snatches 135/95 Fx: 95/65
Chest to Bar Pull Ups, Fx: Pull Ups

Tomorrow!

The 2017 Reebok CrossFit Games will take place Aug. 3-6, at the Alliant Energy Center in Madison, Wisconsin. Once the Games begin, fans can tune in to watch the entirety of the individual, team, masters and teen competitions live on the CrossFit Games website and on Facebook. In addition, CBS Sports Digital will stream up to 40 hours of live event coverage of teams and individuals on CBSSports.com and the CBS Sports app.

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Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Just a few more days!

The 2017 Reebok CrossFit Games will take place Aug. 3-6, at the Alliant Energy Center in Madison, Wisconsin. Once the Games begin, fans can tune in to watch the entirety of the individual, team, masters and teen competitions live on the CrossFit Games website and on Facebook. In addition, CBS Sports Digital will stream up to 40 hours of live event coverage of teams and individuals on CBSSports.com and the CBS Sports app.

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Front Squat/Back Squat Cycle
5 x 4/8 @ 80%
Rest 2:00

Partner WOD:
Partners Alternating Rounds:
AMRAP 12:
9 DB Deadlifts 50/35, Fx:35/20
6 Burpees
3 DB Power Cleans 50/35, Fx:35/20
*2 Dumbbells
*Idea courtesy : TZ Strength
*Coaches notes: 1 head of the DBs need to touch the deck.

“No discipline is enjoyable while it is happening—it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way. So take a new grip with your tired hands and strengthen your weak knees. Mark out a straight path for your feet so that those who are weak and lame will not fall but become strong.”
‭‭Hebrews‬ ‭12:11-13‬ ‭NLT‬‬
http://bible.com/116/heb.12.11-13.nlt

Thanks once again to all the O.G.’s for sharing their stories with us. Until next year friends!

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No Yoga this Sunday. Open Gym from 1100-1200.

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Deadlift:
4 x 5 @ 75% of 2 RM

AMRAP 12:
8 Hang Power Cleans 155/105, Fx: 115/80
9 Hand Release Push Ups
10 Toes to Bar

No Yoga this Sunday. Open Gym from 1100-1200.

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And now, the always entertaining. Never lets you down. Dale the O.G.  I’ve been to a lot of CF Boxes.  Some good ones, some OK ones.  What we have here is special.  You can see above that we’ve gone through quite a few coaches and members (no surprise with the transient nature of this region).  One thing hasn’t changed.  The quality.  Quality of the coaches.  Quality of the equipment.  And most important quality of the members.  That’s why I chose Rt7. 

I can hurl tennis rackets at small moving objects with deadly accuracy. I once read Paradise Lost, Moby Dick, and David Copperfield in one day and still had time to refurbish an entire dining room that evening. I have performed several covert operations for the CIA. I sleep once a week; when I do sleep, I sleep in a chair. While on vacation in Canada, I successfully negotiated with a group of terrorists who had seized a small bakery. The laws of physics do not apply to me.

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“Isabel”
For Time:
30 Snatches 135/95
*Power Snatches are legit

Compare to:
8/17/16, 11/20/14, 5/10/14

3 x 600 Meter Run:
Rest 2:00