Working on Kipping/Butterfly Pull Ups? Join us at 6:45 PM tonight for our Skills Clinic to work on them! Need to improve your core strength? Mariah will be coaching an Ab Attack class at 6:45 PM tonight! Strength 4 Rounds10 Each Arm High Plank Banded Lat Pulls10 Each Arm High Plank Banded Pull Throughs10 Russian...Read More

Strength EMOM 6Power Snatch + Overhead Squat (↑)Directly Into:EMOM 6Squat Snatch (↑) Conditioning “16.3”AMRAP 710 Power Snatches (75/55)3 Bar Muscle UpsRead More

Modified Martin Luther King Jr. Holiday Schedule! We will only have one morning class at 9 AM. The rest of the day will run normally! Weekly OverviewEvents/ClassesMondayPartner WODTuesdaySnatchWednesdayCore/Accessory WorkWednesday Skills Clinic – Kipping/Butterfly Pullups at 6:45 PMAb Attack at 6:45 PMThursdayPower CleanFridayHandstandSaturdayCrossFit TotalOlympic Weightlifting Class at 11 AMSundaySplit Jerk Conditioning AMRAP 35With a Partner, Alternating...Read More

Strength EMOM 161: 5 Strict Toes to Bar + 5 Kipping Toes to Bar (Fx: 5 Strict Knee Raises + 5 Kipping Toes to Bar) (Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar)2: 5 Kettlebell Jefferson Curls3: :45 High Plank (Weighted if Possible)4: :45 Reverse Plank Conditioning AMRAP 1010 Each Side...Read More

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