Strength Every 1:30 for 4 Rounds1: Handstand Hold/Walk Practice2: 10 Strict Toes to Bar (Fx: Strict Leg Raises)3: 10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)4: 1:00 Squat Hold (Weighted if Possible) Conditioning AMRAP 816 Hand Release Push Ups (Fx: 10)8 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength E2MOM 128 Back Rack Lunges (↑) Conditioning 5 Rounds200m Run20 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)10 Alternating Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Strength E3MOM 15High Hang Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat + Power Snatch + Overhead Squat (↑) Conditioning AMRAP 99 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)60 Double Unders (Fx: 45)Read More

Mark your calendars for our Nutrition Seminar! This Wednesday, September 29th at 7:30 PM at CFR7! Come learn about a range of nutrition information, including pre-workout fueling and hydrations strategies tailored specifically to the time you usually work out! Strength E2MOM 103 Tempo Strict Press (30×3) (↑) Conditioning Every 1:30 for 2 Rounds1: 25/19 Calorie...Read More

Mark your calendars for our Nutrition Seminar! This Wednesday, September 29th at 7:30 PM at CFR7! Come learn about a range of nutrition information, including pre-workout fueling and hydrations strategies tailored specifically to the time you usually work out! Weekly OverviewEvents/ClassesMondayGymnastics/Ring Muscle UpsFree 7-Fit Class at 6:30PM! Click here to register now. TuesdayStrict PressWednesdaySnatch/OHS ComplexNutrition...Read More

Strength E2MOM 16High Hang Power Clean + Hang Power Clean + Power Clean (↑) Conditioning 4 Rounds6 Right Arm Kettlebell Hang Cleans6 Right Arm Kettlebell Push Jerks6 Right Arm Kettlebell Overhead Lunges6 Left Arm Kettlebell Hang Cleans6 Left Arm Kettlebell Push Jerks6 Left Arm Kettlebell Overhead Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Conditioning EMOM 361: 200m Run2: 20/15 Calories (Fx: 15/10)3: 80 Double Unders (Fx: 60)4: AMRAP Wall Balls5: Rest6: RestRead More

Mark your calendars for our Nutrition Seminar! Next Wednesday, September 29th at 7:30 PM at CFR7! Come learn about a range of nutrition information, including pre-workout fueling and hydrations strategies tailored specifically to the time you usually work out! Strength EMOM 101 Squat Snatch @80 – 85% Conditioning 4 Rounds20/15 Calorie Row (Fx: 15/10) (Rx+:...Read More

Strength Every 1:30 for 9 Sets1 Split Jerk1 – 3: 75 – 80%4 – 6: 80 – 85%7 – 9: 85 – 90% Conditioning AMRAP 1111 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)11 Ring Dips (Fx: Hand Release Push Ups)2 Rope Climbs (Fx: 1) (Rx+: Legless)Read More

Don’t forget about the Ring Muscle-Up Clinic with Coach Kevin this evening! Strength 20:00 to Establish6RM Back Squat 20:00 to Establish6RM DeadliftRead More