Conditioning AMRAP 351000m Run5 Rope Climbs (Fx: 3)10 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)20 Hand Release Push UpsRead More

Saturday Squad-WOD 20 min AMRAP w/ Partner 25 Synchro Air Squats (RX+: 30 Non-Synchro Pistols) (SC: Non-Synchro) 50 Shoulder to Overhead 25 Synchro Air Squats 40 Toes to Bar (FX: Hanging Leg Raise) (RX+: 60 Toes to Bar) (SC: 40 Sit-ups) 25 Synchro Air Squats 50 Hang Power Cleans Barbell Weights: (RX: 115/80) (FX: 95/65)...Read More

Strength E3MOM 15Power Snatch + Overhead Squat + Squat Snatch (↑) Conditioning 5 Rounds20 Wall Balls (20/14) (Rx+: 11’/10′)20/15 Calorie Row (Fx: 15/10)5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

Strength 4 RoundsRx+:5 Wall Worms3 Wall WalksHandstand Walk 5 – 10ft from Wall5 Tuck to L-Sit Extension on Parallettes Rx:5 Wall Worms3 Wall Walks10 Shoulder Taps5 Tuck to L-Sit Extension on Parallettes Fx:5 Wall Worms3 Plank to Pike on Box10 Pike Shoulder Taps on Box3 Each Leg Alternating Leg Lifts on Parallettes Conditioning AMRAP 710...Read More

A stronger core means heavier lifts! Build your core muscles at Ab Attack at 6:45 PM! Strength E3MOM 181 – 3: 2 Tempo Front Squats (33×1) @70 – 75%4 – 6: 3 Front Squats @75 – 80% Conditioning AMRAP 147 Power Clean and Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)14 Burpees21 Box Jump Overs (24/20)Read More

Feeling tight or stiff? Join us for the Mobility Class tonight at 5:45 PM! Strength E3MOM 1510 Each Arm Alternating Dumbbell Bench Press or Barbell Bench Press10 Ring Rows (Feet Elevated if Possible) Conditioning EMOM 151: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)2: AMRAP Push Ups3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)4: AMRAP Front...Read More

Need to work on your Kipping/Butterfly Pull Ups? Join us for our Skills Clinic tonight at 5:45 PM! Weekly OverviewEvents/ClassesMondayDeadliftsKipping/Butterfly Pullups Skills Clinic at 5:45 PMTuesdayBench Press/Ring RowsMobility Class at 5:45 PMWednesdayFront SquatAb Attack at 6:45 PMThursdayWall WalksFridaySnatchSaturdayPartner WorkoutOlympic Weightlifting Class at 11 AMSundayLong Conditioning Strength E3MOM 155 Tempo Deadlifts (30×1) (Full reset on every...Read More

Impromptu Sunday-Funday!Come join us TODAY at the Tysons Corner Starr Hill Biergarten (1805 Capital One Drive) from 1-4 PM, for a relaxing afternoon with the CFR7 family outside of the gym. There is plenty of room on the rooftop and lots of outdoor games and drink/food options. Friends and family welcome! Strength E2MOM 101: Rx+:...Read More

SATURDAY SQUAD-WOD Complete with Partner, You-Go-I-Go!AMRAP 8 24 Burpees Over Bar 48 Back Rack Lunges (RX: 115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55) AMRAP Single DB Devil’s Press (RX: 50/35) (FX: 35/20) (RX+: 70/50) (SC: 20/10) Rest 3 mins AMRAP 8 24 Burpees Over Bar 36 Squat Cleans (RX: 135/95) (FX: 115/80) (RX+: 155/105) (SC:...Read More

Strength 3 Rounds10 Goblet or Double Kettlebell Front Rack Cossack Squats:30 Each Arm Single Arm High Plank5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning 2 Rounds20 Burpees400m Run20 Burpees20 Chest to Bar Pull Ups (Fx: Pull Ups)Read More