Impromptu Sunday-Funday!When: This weekend! Sunday, April 10th, from 1-4pmWhere: Tysons Corner Starr Hill Biergarten (1805 Capital One Drive) What: Come enjoy 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 102...Read More

AB ATTACK!Get that six-pack ready for your beach trip by coming to Ab Attack with Mariah at 6:45 PM tonight! Conditioning 5 Rounds600/500m Row (Fx: 500/450) (Rx+: 700/600m)100 Double Unders (Fx: 70)20 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)Read More

Need to work on your mobility? Join us for our Inaugural Mobility Class with Coach Scinju tonight at 5:45 PM! Impromptu Sunday-Funday!Mark your calendars to come to Starr Hill Biergarten this Sunday, April 10th, from 1-4pm! Come enjoy a relaxing afternoon with the CFR7 family outside of the gym. There is plenty of room on...Read More

Need to work on your mobility? Join us for our Inaugural Mobility Class tomorrow evening at 5:45 PM! Our focus this week will be on our shoulders. Weekly OverviewEvents/ClassesMondayFunctional Body Building – ArmsTuesdayStrict HSPU and Knees-to-ChestInaugural Mobility Class at 5:45 PMWednesdayLong ConditioningAb Attack at 6:45 PMThursdayPause Back SquatsFridayFunctional Body Building – LegsSaturdayCleansOlympic Weightlifting Class at...Read More

Strength E2MOM 8Rx:1 Snatch Drop + 2 Overhead Squat (↑) Fx:1 Snatch Balance + 2 Overhead Squat (↑) Directly into…E2MOM 82 High Hang Squat Snatches (↑) Conditioning EMOM 101 – 2: 35/25 Calorie Bike (Fx: 25/20) (Rx+: 40/30)3 – 10: AMRAP20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Overhead Squats (95/65) (Fx: 75/55) (Rx+:...Read More

PARTNER WOD16 min AMRAP w/ Partner, split however you want (except burpees):1000m Ski (Fx: 800m Row) (Rx+: 1200m Row) (Sc: 4 min cap) 12 Synchro Bar Facing Burpees (Sc: Synchro Burpees) 36 Front Squats 24 TTB (Fx: Knee Raises) (Sc: Ring Rows) Rest 6 mins — Switch AMRAPS 16 min AMRAP w/ Partner, split however...Read More

Strength E3MOM 155 Deadlifts @60-70% (Not touch-and-go, add up to 3″ deficit if possible)10 Banded Hamstring Curls Conditioning AMRAP 14300m Run11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Conditioning E5MOM500/450m Row (Fx: 450/400) (Rx+: 550/500)15 Burpee Box Jumps (24/20)AMRAP Wall Balls (20/14) (Rx+: 11’/10′) Continue until you have completed 150 wall balls (Fx: 100)Read More

Come strengthen your core with Ab Attack tonight at 6:45 PM! “Helen” 3 Rounds400m Run21 Kettlebell Swings (24/16)12 Pull Ups Post-WOD Skill/Strength 5 Rounds5 Each Arm Tempo Dumbbell Bench Press (50×3)10 Each Arm Single Arm Ring RowRead More

Strength E3MOM 181 – 3: 3 Tempo Front Squats (33×1) @70 – 75%4 – 6: 5 Front Squats @75 – 80% Conditioning AMRAP 86 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12)12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)Read More