StrengthEvery 2:30, 6 SetsHang Power Snatch1-3) 3 @60-65%4-6) 2 @65-70%*Hold onto bar b/t reps ConditioningAMRAP 1220 Single Dumbbell Hang Snatch20 Box Jumps (24/20)20 Single Dumbbell Overhead Walking Lunge20 Sit-Ups*Weights: (50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdaySnatchWednesday“The Chief” Benchmark WODThursdayLong ConditioningFridayLower Body Hinge, LungeSaturdaySquad WODSundayGymnastics Push/Pull StrengthEvery 3:30, 4 SetsFront Squats1-2) 6 @75%3) 4 @80%4) 4 @85% Superset Accessory (2+ out of 4)10 Prone PVC Press*Hold onto bar b/t reps ConditioningFor Time:800m Run16 Bar Muscle-Ups (FX: 8 OR Chest to Bar Pull-Ups) (RX+: 20 OR Ring)400m Run8 Bar Muscle-Ups...Read More

StrengthEvery 2:30, 6 Sets3 Push Jerk1-3) 65-70% of 1RM CJ4-6) 70-75%*Reset b/t repsConditioningAMRAP 1221 Calorie Row15 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)9 Handstand Push-Ups (FX: 1 Abmat OR 6) (RX+: Strict)*RX/RX+ Min: 3 RoundsRead More

StrengthEvery 2:30, 5 Sets5 Strict Press (70-80%) + 20 Banded Pullaparts ConditioningAMRAP 12200m Run20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)20 Sit-Ups20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)*RX/RX+ Min: 3 RoundsRead More

StrengthEvery 2:30, 6 Sets1-3) 3 Hang Power Clean (70-75% of 1RM CJ)4-6) 2 Hang Power Clean (75-80%)*Hold onto bar between reps Conditioning3 Rounds for Time:200m Run12 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)60 Double Unders (FX: 48)*12:00 CapRead More

Good luck to all of our R7 athletes competing in CrossFit Quarterfinals this week!As a reminder, we will have the following time slots available for those who do NOT have 24/7 Open Gym access. You must let Coach Anastasia and Coach Kevin know if you plan on attending (for planning purposes)!– Wednesday 7:30-8:30pm– Thursday 7:30-8:30pm–...Read More

Start your Sunday morning with us! Power Yoga at 8 AM! Friends and family (non-members) welcome for a $10 drop-in. StrengthEvery 1:30, 3 Rounds1) 8-10 Incline Seal Row w/ Pause at Top2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)3) 15 Banded Face PullsConditioningAMRAP 12500/400m Row (FX: 400/300m)20 Hand Release Push-Ups...Read More

Seventh Heaven 7:15 AMSquad WOD: 9 & 10 AM Join us for Power Yoga TOMORROW, Sunday at 8 AM! Squad WOD4 Rounds of 6:00 on/2:00 off – w/ Partner400m Team Run (FX: 300m OR 400m Split)into…AMRAP – Alternate Full Movements15 Sit-Ups12/9 Calorie Ski / Bike (FX: 9/6)9 Box Jump Overs (24/20)6 Burpees30 Double UndersRead More

Sunday SchedulePower Yoga: 8 AMWODs: 9 & 10 AM24.2 Make-Up WOD: 11 AM StrengthEvery 1:30, 4 Rounds1) :30-:45 Goblet Wall Sit2) 100′ Backwards Sled Pull3) 20 Wall Pressing DeadbugsConditioningAMRAP 1020 Box Jump Overs (24/20)20 Single Kettlebell Front Rack Lunges (24/16) (FX: 16/12) (RX+: 32/24)250/200m Row (FX: 200/150m)Read More

StrengthSkies Out, Bi’s/Tri’s OutEvery 1:30, 3 Rounds1) 15-20 Banded Tricep Pulldowns2) 10-12 Dumbbell Bench Press3) 10-15 Ring Rows4) 10-12 Banded Strict Chest to Bar Chin-Ups5) :30-:45 Plank (Weight Optional)ConditioningAMRAP 10 – In Teams of 3, Split Any WayCalorie Bike*Score is average Calories per person (round to nearest whole number)Optional Finisher1:00/1:00 Deep Hip Flexor Lunge OR...Read More