Today is Bring-A-Friend day! If you know someone who would be interested in trying out CrossFit, bring them in today! Strength E3MOM 155 Bench Press (↑) Conditioning With a Partner, Divide Reps As DesiredAMRAP 2010 Burpees Over the Kettlebell (Rx+: 15)20 Box Jumps (24/20) (Rx+: 30/24)30 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)400m Run...Read More

Weekly OverviewEvents/ClassesMondayGymnasticsFree 7-Fit Class at 6:30PM! Click here to register now. TuesdayConditioningBring-a-Friend Day!WednesdayBack Squat/DeadliftRing Muscle Up Skills Clinic! Sign up on ZenPlanner.ThursdaySplit JerkFree 7-Fit Class at 6:30PM! Click here to register now. FridaySquat SnatchSaturdayLong ConditioningFree 7-Fit Class at 10AM! Click here to register now. SundayPower Clean Strength EMOM 121: 3 Kip Swings + 3 Toes...Read More

Strength EMOM 101 Squat Clean @80 – 85% Conditioning AMRAP 168 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95)16/11 Calorie Row (Fx: 14/9) (Rx+: 18/13)32 Sit UpsRead More

Strength E2MOM 18Split Jerks1 – 3: 3 @70 – 75%4 – 6: 2 @75 – 80%7 – 9: 1 @80 – 85% Conditioning 3 RoundsWork :30/Transition :101: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 20/15)2: AMRAP Kettlebell Swings3: AMRAP Russian Kettlebell Swings4: Rest5: Rest Kettlebell Weights:(32/24) (Fx: 24/16)Read More

BRING-A-FRIEND DAY coming up on Tuesday, September 21! Our WOD will be designed for people with all levels of fitness experience, so bring your friends and family and show them why you love CFR7! “Nancy” 5 Rounds400m Run15 Overhead Squat (95/65) Post-WOD Skill/Strength 3 Rounds2 Turkish Get Ups Each Arm (↑)10 Alternating Barbell Side Bends10...Read More

BRING-A-FRIEND DAY coming up all day on Tuesday, September 21! Our WOD will be designed for all people with all levels of fitness experience, so bring your friends and family to show them why you love CFR7! Strength Every 1:30 for 8 Sets2 Power Snatches @80 – 85% Conditioning AMRAP 144 – 8 – 12...Read More

Strength E3MOM 156 Deadlifts1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning 2 Rounds30 Burpees Over the Bar15 Power Cleans (145/100) (Fx: 125/85) (Rx+: 165/115)Read More

Conditioning 5 Rounds100 Double Unders (Fx: 75 Double Unders) (Rx+: 150)10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50) But…E5MOM Including 0:0020/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17) 1:00 Time Cap on Each SkiRead More

Weekly OverviewEvents/ClassesMondayBack Squats Free 7-Fit Class at 6:30PM! Click here to register now. TuesdayLong ConditioningWednesdayDeadliftsThursdayPower Snatches Free 7-Fit Class at 6:30PM! Click here to register now. FridayNancySaturdaySplit Jerks Free 7-Fit Class at 10AM! Click here to register now. SundaySquat Cleans Strength E3MOM 156 Back Squats1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75...Read More

Strength Every 1:30 for 8 Sets2 Hang Squat Snatches @75 – 80% Conditioning AMRAP 126 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)24 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Read More