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Drop inTry Us For Free

WOD / Events

19
Feb

Wednesday, February 20, 2019

February 19, 2019

UPDATE: 7:30PM Class is cancelled tonight 2/20
Open gym from 1:30pm-5:30pm
4:30PM, 5:30PM, and 6:30PM WOD and 7-Fit are still on!

**CFR7 ATHLETES! WE WILL ADVISE OF CLASS CANCELLATIONS TODAY VIA WEBSITE/FACEBOOK AND INSTAGRAM. MAKE SURE YOU CHECK FOR UPDATES. STAY SAFE OUT THERE AND ENJOY THE SNOW!**


The CrossFit Open is here! Tomorrow, Thursday evening at 7:30PM, let’s get together for the Official Launch of the the CrossFit Open season with watching the release of Open WOD 19.1. If you are feeling bold enough you can be one of the first to perform the WOD.

The CrossFit Open is a global event. Over the years, the five-week celebration and competition have developed to reflect a growing sport and our international community. And since the inaugural workout release in 2011, the Open announcements have been a celebrated rallying point for the CrossFit community.

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Kipping Pull Up Technique:
4-5 Sets of
Rx+: 6 Pull ups + 4 Chest to Bar Pull ups + 2 Bar Muscle ups
Rx: 6 Pull + 4 Chest to Bar Pull ups
Fx: Max Effort

Conditioning:
AMRAP 20:
500 m Row
15 Push Press (115/80) (Fx: 95/65)
40 Double Unders
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

18
Feb

Tuesday, February 19, 2019

February 18, 2019

The CrossFit Open is here! On Thursday evening at 7:30PM, let’s get together for the Official Launch of the the CrossFit Open season with watching the release of Open WOD 19.1. If you are feeling bold enough you can be one of the first to perform the WOD.

The CrossFit Open is a global event. Over the years, the five-week celebration and competition have developed to reflect a growing sport and our international community. And since the inaugural workout release in 2011, the Open announcements have been a celebrated rallying point for the CrossFit community.

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Strength:
4 Supersets of:

4 Bench Press @ 75-80%(A)
12 Barbell Back Rack Lunges (6L/6 R) (ME: From the floor)

Rest as needed

“Conditioning:
For Time:
30/25 Cals Assault Bike or Ski Erg
50 Wall Ball Shots (20/14)
50 Power Snatches (75/55)

Stagger Appropriately”

17
Feb

Monday, February 18, 2019

February 17, 2019

The CrossFit Open is here! On Thursday evening at 7:30PM, let’s get together for the Official Launch of the the CrossFit Open season with watching the release of Open WOD 19.1. If you are feeling bold enough you can be one of the first to perform the WOD.

The CrossFit Open is a global event. Over the years, the five-week celebration and competition have developed to reflect a growing sport and our international community. And since the inaugural workout release in 2011, the Open announcements have been a celebrated rallying point for the CrossFit community.

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Overview Of The Week:
Monday: “Grace”
Tuesday: Bench Press
Wednesday: Kipping Pull-ups
Thursday: Deadlifts
Friday 19.1
Saturday: Thrusters
Sunday: Rope Climb Work

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“Grace”
For Time
30 Clean and Jerks 135/95 (Power Clean)

Fx: Grace
30 Clean and Jerks 115/80 (Power Clean)

12:00 Cap
Compare: 2/13/18

Every 2:00 seconds for 18:00
2 Back Squats

Increase load every set 

16
Feb

Sunday, February 17, 2019

February 16, 2019

The CrossFit Open is here! On Thursday evening at 7:30PM, let’s get together for the Official Launch of the the CrossFit Open season with watching the release of Open WOD 19.1. If you are feeling bold enough you can be one of the first to perform the WOD.

The CrossFit Open is a global event. Over the years, the five-week celebration and competition have developed to reflect a growing sport and our international community. And since the inaugural workout release in 2011, the Open announcements have been a celebrated rallying point for the CrossFit community.

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Conditioning:
3 Rounds of:
Rotating AMRAPS
AMRAP 2:
20/15 Ski Erg Cals
Max DB Overhead Lunge (10L/10R)
Rest 2:00
AMRAP 2:
20/15 AAB Cals
Max Abmat Sit ups
Rest 2:00
AMRAP 2
20/15 Cal Row
Max Rope Climbs

No Score: Go Hard and stay efficient

15
Feb

Saturday, February 16, 2019

February 15, 2019

Next CrossFit Kids class is this morning, Saturday, February 16th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief:”
5 rounds,
AMRAP 3:
3 power cleans (135/95)
6 pushups
9 air squats
Rest 1 minute after each AMRAP and then begin where you left off.”

Compare to 4/21/2018

Post- WOD Finisher:
DB Strict Press
3 x 8-10 (ME)

3 x 8-10 Weighted Box Step Up (4-5 each side ME)

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