Strength E2MOM 14Deadlifts1: 3@75 – 80%2: 2@75 – 80%3: 1@85 – 90%4: 1@85 – 90%5: 1@90 – 95%6: 1@100%+7: 1@100%++ (optional) Conditioning 3 Power Snatches to start each set. Followed by:10 – 8 – 6 – 4 – 2Overhead Squats (135/95) (Fx: 95/65) (Rx+: 175/120)Read More

Weekly OverviewEvents/ClassesMondayLong ConditioningFree 7-Fit Class at 6:30 PM! Click here to register now. TuesdayDeadliftsWednesdayPush JerksThursdayBack SquatsFree 7-Fit Class at 6:30 PM! Click here to register now. FridayPower CleanModified Schedule! 6 AM, 7 AM, Noon, and 3 PMSaturdayPartner WODModified Schedule! 10 AMSundayHSPU Conditioning EMOM 281: 20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)2: 3 Ring Muscle Ups...Read More

Strength 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Rx+:Strict Handstand Push UpsStrict Chest to Bar Pull Ups Rx:Kipping Handstand Push UpsStrict Pull Ups Fx:Pike Handstand Push UpsRing Rows Conditioning 4 Rounds (2 mins work/1min rest)AMRAP22 Russian Kettlebell Swings (32/24) (Fx: 24/16)11 Thrusters (135/95) (Fx:...Read More

Merry Christmas! CFR7 is closed today.Read More

CLASS TIMES: 6 am, 7 am, 12 noon No evening classes! Merry Christmas Eve! Conditioning AMRAP 40With a Partner, Alternating Movements200m Run15 Toes to Bar (Fx: 10)10 Burpee Box Jumps Overs (24/20)Read More

Strength E2MOM 10Push Jerk1 – 4: 3 @80 – 85%5: AMRAP @80 – 85% Conditioning EMOM 151: 20/15 Cal Ski (Fx: 15/10)2: 20/15 Cal Bike (Fx: 15/10)3: 20/15 Cal Row (Fx: 15/10)4: 1 Hang Squat Clean (ME)5: Rest Score is heaviest hang squat clean.Read More

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. “JT” 21 – 15 – 9Handstand Push UpsRing DipsPush Ups Post-WOD Strength/Skill E2MOM 1010 Back Rack Lunges (↑)Read More

Strength E2MOM 62 Snatch Deadlifts + Tall Snatches (↑)Directly IntoE2MOM 62 Snatch Deadlifts + High Hang Squat Snatches (↑)Directly IntoE2MOM 61 Squat Snatches (↑) Conditioning AMRAP 720 Deadlifts (155/105) (Fx: 115/80) (Rx+: 185/125)5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)50 Double Unders (Fx: 35)Read More

Weekly OverviewEvents/ClassesMondayFront SquatFree 7-Fit Class at 6:30 PM! Click here to register now. TuesdaySquat SnatchWednesdayJTThursdayPush JerkFree 7-Fit Class at 6:30 PM! Click here to register now. FridayLong ConditioningSaturdayClosed! Merry Christmas!SundayHSPU/Pullups Strength E2MOM 62 Tempo Front Squats (33×3) (↑)Directly IntoE2MOM 62 Front Squats (↑) Conditioning 20 – 15 – 10 – 15 – 20Wall Balls (20/14)...Read More

Strength E2MOM 10Push Jerk1 – 4: 3 @75 – 80%5: AMRAP @75 – 80% Conditioning 4 Rounds400m Run10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/140)Read More