Virtual Classes!
CrossFit With Coach Cooper! – 10:00AM JOIN HERE
AT HOME WORKOUT:
Strength:
5 Rounds
Max Effort Handstand Holds (Fx: Pike Holds)
Max Effort V-Ups or Tuck Ups
-Rest 2:00 Between Rounds-
Conditioning:
AMRAP 12
25ft Burpee Broad Jumps
25ft Handstand Walk (Fx: Bear Crawl)
Virtual Classes!
CrossFit – 12:00PM JOIN HERE
COVID – 19 Shutdown Update:
CFR7 Community,
First, we wanted to thank you all for your continued support during this difficult time. It is safe to say that it has certainly been challenging for everyone. Despite this, we are committed to continue to work hard for all of you (and also to continue paying our full time staff) and reopening a new and improved CFR7 as soon as it is deemed safe to do so by the government. In the meantime, here is what we are doing to make CFR7 better and continue to support the health and fitness of our members:
Make CFR7 Brand New Again:
– Deep clean of the entire gym
– Fresh paint on our Handstand push up walls
– Repaired foam rollers and other projects you’ll be excited about
Supporting Your Fitness:
– Equipment loaned out to members (if you are one of the people who were able to get some equipment please share with 1-2 CFR7 friends)
– Virtual Workouts (Daily CrossFit, Yoga 3x/week starting this Week, Weekly Core Blast)
– Links to join classes via Zoom will be in daily WOD posts
– Starting this week, Virtual Class schedule will be in Zen Planner and included on Monday WOD posts starting next week
As we continue working through this shutdown please let us know of any suggestions you have for how we can better serve our community. We are very excited to reopen and work out with you all again!
We especially want to thank you who are keeping your memberships active during this shutdown, this is a huge help for us to alleviate the financial burden of our fixed costs that remain constant during this difficult time. This situation has been especially difficult for small businesses, if you are able to find a way to support other small business in your neighborhood, we strongly encourage you all to do so to help them weather the storm and stay in business.
Thank you and stay healthy!!!
-Team Route7
AT HOME WORKOUT:
Strength:
EMOM 12
1: Max Reps Russian Kettlebell Swings
2: Rest
Conditioning:
4 Rounds
10 Pike Push Ups
20 Lunge + Lunge + Squats
40 Jumping Jacks
Virtual Workouts!!!
CrossFit with Brock – 2:00PM JOIN HERE
AT HOME WORKOUT
Conditioning:
EMOM 30
3 Burpees (Fx: 2 Burpees)
6 Push Ups (Fx: 4 Push Ups)
9 Air Squats (Fx: 6 Air Squats)
All Three Movements Must Be Completed Within The Minute. If You Do Not Complete All Three Movemnts Take the Next Minute Off
Virtual Workouts!!!
CrossFit with Brandon – 1:00PM JOIN HERE
Core Blast with Shauna– 6:45PM JOIN HERE
AT HOME WORKOUT
Strength:
E2MOM 16
1: 8 Each Leg Bulgarian Split Squats (Weighted if Possible)
2: 10 Each Leg Calf Raises
Conditioning:
Death by 30ft Sprint
At 0:00, run 30ft. At 1:00 run 2x30ft. Continue adding 30ft each minute until you cannot complete the distance within the minute. Must reach down and touch the line (like a shuttle run) at each turn.
