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

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