Strength E2MOM 201 Deadlift (ME) Or… E2MOM 201 – 5: 2 Deadlifts @65 – 70%6 – 10: 1 Deadlift @70 – 75% Conditioning 3 Rounds400m Run12 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Strength EMOM 5Power Clean + Front Squat (↑)Directly Into:EMOM 5Squat Clean (↑) Conditioning EMOM 161: AMRAP Calorie Ski2: AMRAP Calorie Bike3: AMRAP Box Jump Overs (24/20)4: RestRead More

Strength E2MOM 102 Split Jerks @80 – 85% Conditioning With a Partner, Alternating IntervalsE3MOM 18250/200m Row (Fx: 200/150) (Rx+: 300/250)60 Double Unders (Fx: 40) (Rx+: 80)AMRAP Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Join Coach Cameron for the Momentum Nutrition Seminar Information Session TONIGHT at 7:30 PM at CFR7! (No 7:30 PM CrossFit WOD!) Join Mariah for our first Ab Attack class tonight at 6:45 PM! Sign up on ZenPlanner! “Mary” AMRAP 205 Handstand Push Ups10 Alternating Pistol Squats15 Pull Ups Post-WOD Strength/Skill 3 Rounds3 Turkish Get Ups...Read More

Momentum Nutrition Challenge Information Session with Coach Cameron Wednesday night at 7:30 PM at CFR7! Mark your calendars and see you tomorrow night! Strength E2MOM 201 Back Squat (ME) Or… E2MOM 201 – 5: 2 Back Squats @65 – 70%6 – 10: 1 Back Squat @70 – 75% Conditioning AMRAP 123 – 6 – 9...Read More

Weekly OverviewEvents/ClassesMondayRing Muscle Ups/CoreFree 7-Fit Class at 6:30 PM! Click here to register now. TuesdayBack SquatWednesdayMaryAb Attack Class at 6:45 PM! Click here to register now.ThursdaySplit JerkFree 7-Fit Class at 6:30 PM! Click here to register now. FridayCleanSaturdayDeadliftFree 7-Fit Class at 10 AM! Click here to register now. SundayCore Strength EMOM 161: 8 – 12...Read More

Conditioning E3MOM 451: 50/40 Calorie Ski (Fx: 40/30)2: 50/40 Calorie Bike (Fx: 40/30)3: Rest4: AMRAP Wall Balls5: RestRead More

Who’s ready for Coach Kevin’s first Olympic Weightlifting Class at 11 AM today?! Strength EMOM 151 Power Snatch (ME) Conditioning 3 Rounds500/450m Row (Fx: 450/400)25 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)25 Toes to Bar (Fx: 15) Time Cap 15:00Read More

6am class cancelled due to snow! Normal schedule the rest of the day! Strength E2MOM 181: 3 – 5 Kip Up/Strict Down Pull Ups with :03 Negative (Fx: 3 – 5 Jumping Pull Ups with Slow Negative) (Rx+: 3 – 5 Strict Pull Ups with :03 Negative)2: 10 Alternating Goblet Cossack Squats (Fx: Unweighted)3: 5...Read More

Strength 25:00 to Establish:1RM Deadlift Conditioning 10 – 8 – 6 – 4 – 2 (Rx+: 14 – 12 – 10 – 8 – 6)Strict Handstand Push Ups (Fx: Kipping)1 – 2 – 3 – 4 – 5Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)Finish Each Round With 200m RunRead More