Weekly OverviewEvents/ClassesMonday1RM/3RM DeadliftTuesdayHallo-WODWednesdayClean5:45 PM – Core FlexThursdayGymnastics Push,Barbell PullFridayConditioning IntervalsSaturdaySquad WODSundayStrict Press StrengthIn 25:00:Establish 1RM DeadliftFX:Establish 3RM Deadlift Conditioning2023 CFR7 Battle of the Bikes Event 3:AMRAP 1Max Calorie BikeOptional Finisher2-3 Rounds for Quality:30-:45/:30-:45 Side Plank10 Cossack Squats15/15 Banded ClamshellsRead More

StrengthEvery 2:00, 3 Rounds1) 10/10 Single Arm Bottoms Up Kettlebell Press w/ 2s Pause Overhead2) 10/10 Half Kneeling Single Arm Banded Row w/ 2s Pause at Finish3) Accumulate :30 L-Sit Hold ConditioningFor Time:800m Run (FX: 600m)40 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)400m Run (FX: 300m)20 Single Dumbbell Shoulder to Overhead (50/35)...Read More

OPEN GYM: 7 AM – 9AM Squad WOD: 9 AM10 AM CLASS CANCELLEDJoin us today for the Billy Goat Trail and Brews!! We will meet at CFR7 at 9AM and carpool together! We are parking in the Great Falls Public Parking Lots across from the Old Angler’s Inn and we will walk the towpath to...Read More

StrengthEvery 1:30, 3 Rounds1) 10 Strict Chin-Ups (FX: Banded) (Half Tempo)2) 10 Dumbbell Bench Press (Half Tempo)3) 15/15 Banded Wrist Extension w/ Rig*Half Tempo – 3s down for first 5 reps, then regular speed for next 5 Conditioning4 Rounds for Time:20/15 Calorie Row (FX: 15/11)15 Burpee Pull-Ups (FX: 6″ Target) (RX+: Chest to Bar Pull-Ups)*14:00...Read More

Billy Goat Trail & Brews THIS Saturday, October 28th!WHEN: We will be carpooling from CFR7 at 9AM!WHERE: Park in one of the Great Falls Public Parking Lots (across from Old Angler’s Inn, 10801 MacArthur Blvd)HOW: We will hike the C&O Canal Towpath to the top of the Billy Goat Trail, then hike the Billy Goat...Read More

Handstand Push-up/Handstand Walk Clinic TONIGHT at 5:45 PM Sign up for the Skills Clinic on Zen Planner! StrengthEvery 2:30, 5 SetsDeadlift1) 4 @70-75%2-3) 2 @75-80%4-5) 1 @80-85% ConditioningAMRAP 10100m Run8 Box Jump Overs (24/20)4 Power Cleans (165/115) (FX: 135/95) (RX+: 185/125)Read More

StrengthEvery 1:30, 9 Sets1-6) 3-6 Muscle-Ups (Bar or Ring)(FX: 1-2)7-9) 3-6 Strict Pull-Ups (RX+: Weighted) OREvery 1:30, 3 Rounds1) 6 Banded Strict Chest to Bar Pull-Ups2) 6 Banded Strict Ring Dips3) :45-1:00 Plank Conditioning4 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)48 Double Unders (FX: 32) (RX+: 60)12 Toes to Bar (FX: 8) (RX+: 15)*14:00...Read More

Weekly OverviewEvents/ClassesMonday1RM/3RM Back SquatTuesdayMuscle-Up DevelopmentWednesdayDeadlift5:45 PM Handstand Push-Up/Walk Skills ClinicThursdaySnatch ComplexFridayTempo Push/PullSaturdaySquad WOD11:30 AM – Billy Goat Trail and BrewsSundayUnilateral Push/Pull, Core Testing ScheduleWeek of 10/23: 1RM/3RM Back Squat (Mon)Week of 10/30: 1RM/3RM Deadlift (Mon)Week of 11/6: Back Squat Make-Up (Mon) StrengthIn 25:00:Establish 1RM Back Squat FX:Establish 3RM Back Squat ConditioningAMRAP 88 Thrusters (75/55) (FX:...Read More

StrengthEvery 1:30, 4 Rounds1) 8/8 Banded Row in Side Plank2) 8/8 Single Dumbbell Bench Press3) 15 Lu Raises ConditioningAMRAP 1040 Crossover Single Unders (FX: 30)15 Hand Release Push-Ups (FX: Push-Ups)15 Sit-Ups15 Box Jumps (24/20)Read More

Squad WODFor Time w/ Partner – Split Reps Any Way1000/800m Row (FX: 800/600m) (RX+: 1200/1000m)into…3 Rounds of300m Team Run (FX: 200m)20 Power Clean (135/95) (FX: 95/65) (RX+: 155/105)4 Rope Climbs (FX: 3) (RX+: 5)into…1000/800m Row (FX: 800/600m) (RX+: 1200/1000m)*26:00 CapRead More