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Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

19
Sep

Tuesday, September 20, 2016

September 19, 2016

Free Skills Class with Coach Nicole on Thursday night at 7:30 pm

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Thursday, September 22 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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Shoulder mobility and then Power Monkey shoulder rehab program.

Handstand Walk Technique/ Progression

Handstand Walk
6 min AMRAP:
MAX HS Walk for distance

20 min AMRAP:
15 KB SDHP 32/24 FX: 24/16
20 Sit ups
25 WBS 20/14
400 meter Run

18
Sep

Monday, September 19, 2016

September 18, 2016

Free Skills Class with Coach Nicole on Thursday night at 7:30 pm

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

Thursday, September 22 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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Strength/Skill Schedule:
Monday: Snatch
Tuesday: Hand Stand Walk
Wednesday: Back Squat
Thursday: Muscle Up/Partner Wod
Friday: Deadlift
Saturday: Clean
Sunday: Push Press

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Snatch:
EMOM 10:
*Starting at 65%, increase 5# after every successful lift.

5 Rounds:
4 Hang Power Snatches 115/80 Fx: 95/65
8 OHS 115/80, Fx: 95/65
12 T2B Fx: 6 T2B

17
Sep

Sunday, September 18, 2016

September 17, 2016

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Split Jerk
5 x 1 (ME)
*from the rack

18-15-12
Thrusters 115/80, Fx 95/65
Pull ups
*Perform a 100 meter Sprint after each round including the last round.

50 slam balls

 

16
Sep

Saturday, September 17, 2016

September 16, 2016

Saturday, September 17 at 9:00 am, new member and incredible athlete Linsey Kokal-Wise is coming out to help with your Pull up game. She here teach you skills and drill to improve your gymnastics game.

A little about Linsey,

Linsey was a competitive swimmer for 17 years and stumbled upon CrossFit in late 2009 while trying her hand at some muay thai classes.  During her first CrossFit workout (“Mini Cindy”) she realized that this is what she was meant to do and immediately signed up for her CrossFit Level 1 certification course.  Linsey began coaching CrossFit in May 2010 and has since made a name for herself as an individual competitor at the CrossFit Games Regionals for five straight years from 2011 to 2015.  Linsey thrives on helping people push themselves beyond what they ever thought possible to become better athletes – both physically and mentally.  She currently holds the following certifications:
  • CrossFit Level 1 Trainer, CF-L1
  • CrossFit Level 2 Trainer, CF-L2
  • CrossFit Power Lifting
  • CrossFit Strongman
  • CrossFit Movement and Mobility
  • OPT Mixed Modal Program Seminar Attendee

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Back Squat:
5 x 3 @ 90% of 5RM

4 Rounds: with a Partner
30 Cal Row
20 T2B, Fx:Hanging Knee Raises
10 Squat Snatches 135/95, fx: 95/65

15
Sep

Friday, September 16, 2016

September 15, 2016

Thank you everyone that brought a friend or family member yesterday. We appreciate your faith in us.

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Saturday, September 17 at 9:00 am, new member and incredible athlete Linsey Kokal-Wise is coming out to help with your Pull up game. She here teach you skills and drill to improve your gymnastics game.

A little about Linsey,

Linsey was a competitive swimmer for 17 years and stumbled upon CrossFit in late 2009 while trying her hand at some muay thai classes.  During her first CrossFit workout (“Mini Cindy”) she realized that this is what she was meant to do and immediately signed up for her CrossFit Level 1 certification course.  Linsey began coaching CrossFit in May 2010 and has since made a name for herself as an individual competitor at the CrossFit Games Regionals for five straight years from 2011 to 2015.  Linsey thrives on helping people push themselves beyond what they ever thought possible to become better athletes – both physically and mentally.  She currently holds the following certifications:
  • CrossFit Level 1 Trainer, CF-L1
  • CrossFit Level 2 Trainer, CF-L2
  • CrossFit Power Lifting
  • CrossFit Strongman
  • CrossFit Movement and Mobility
  • OPT Mixed Modal Program Seminar Attendee

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Low Hang Clean (Squat that yo!)
5 x 2 (ME)

AMRAP 12 Minutes:
4 Power Cleans 185/115 FX: 135/95
8 Push Ups
12 Air Squats
*Courtesy: MisFitAthletics.com
*MisFits RX:205/135lbs (if you think you can do 7+ rounds)

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