StrengthEvery 1:30, 5 Rounds1) 4-6 Strict Handstand Push-Ups2) 10-15 Inverted Rows*HSPU: Abmat, Pike, Banded, Deficit ConditioningAMRAP 10100m Run10 Shoulder to Overhead (95/65) (FX: 75/55)40 Double Unders (FX: 25)Read More

CFR7 Nation,Anastasia and I are SO excited to embark on this amazing new adventure together. We thank you for all of the love and support over the last few years. Many of you have been with us from Day 1 and have watched us grow as athletes, coaches, and as a team. We are so...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Tempo 3″ Deficit Goblet Split Squat2) 10/10 Tempo Single Dumbbell Bench Press*30X-Tempo – 3s down ConditioningEMOM 121) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)2) 18/14 Calorie Bike (FX: 14/11) (RX+: 20/15) 3-5)AMRAP10 Double Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)15 Push-Ups (FX: 10) (RX+: Hand Release Push-Ups)20 Sit-Ups 6)...Read More

StrengthEvery 3:00, 5 Sets2 Deadlifts1) 80-85%2-4) 85-90%5) 90-95% FX:1) 5 @75%2-4) 3 @80, 85, 90%5) 1 @90-95% ConditioningAMRAP 921 Box Jumps (24/20)15 Toes to Bar (FX: 9) (RX+: Unbroken)9 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)Read More

StrengthEvery 2:30, 6 Sets3 Split Jerk1-2) 65-70% of 1RM Clean and Jerk3-4) 70-75%5-6) 75-80% ConditioningAMRAP 1260 Double Unders (FX: 45)12 Front Squat (95/65) (FX: 75/55) (RX+: 115/80)12 Handstand Push-Ups (FX: 9) (RX+: Strict OR 2″/1″ Deficit)*RX/RX+ Min: 3 RoundsRead More

ConditioningFor Time:1000m Run (FX: 800m)500/400m Row (FX: 400/300m)800m Run (FX: 600m)500/400m Row (FX: 400/300m)600m Run (FX: 400m)500/400m Row (FX: 400/300m)400m Run (FX: 200m)*25:00 Cap*RX+: Sub 21:00 Core/Cooldown:45 on/:15 off1) Plank2) Alternating V-Ups OR Hollow Rocks3) Side Plank (Side A)4) Plank Get Ups5) Side Plank (Side B)6) Downdog to Seal Pose7) Straddle Stretch8) Saddle PoseRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayLong Conditioning WednesdaySplit JerkThursdayDeadliftFridayUnilateral Lower + Upper PushSaturdaySquad WOD7:15 AM – Seventh Heaven Comp WODSundayStrict Gymnastics StrengthEvery 3:00, 5 Sets2 Back Squats1) 80-85%2-4) 85-90%5) 90-95% FX:1) 5 @75%2-4) 3 @80, 85, 90%5) 1 @90-95% Conditioning2 Rounds for Time:18 Burpees Over Bar9 Clean and Jerk (145/100) (FX: 105/70) (RX+: 195/135)*9:00 CapRead More

Only one 9 AM class today! Come enjoy a cardio-blast! ConditioningEMOM 301-2) 300m Run (FX: 200m)3) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)4) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)5) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)6) Rest*AMRAP Calories in the last round*Score = Total Calories CooldownFor Quality – :45 on/:15 off1) Saddle Pose2) Pigeon...Read More

Lift Heavy Often Seminar with EZ Muhammad! 7:30am – 9am Open Gym ONLY –No Class WODs today!Read More

StrengthEvery 3:00, 5 Sets2 Deadlift1-3) 80-85%4-5) 85-90% FX:1) 5 @70%2-4) 3 @75, 80, 85%5) 1 @85-90% ConditioningIn 6:00,32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)into…AMRAP15 Wall Balls (20/14)10 Line Facing Burpees)*RX/RX+ Min: 2 roundsRead More