StrengthEvery 2:30, 6 Sets1-4) 3 Split Jerk (70-75% of 1RM CJ)5-6) 10 Strict Press in Split (20-30%) ConditioningEMOM 121) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)2) AMRAP Wall Walks (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)3) Rest4) Rest*Score is total repsRead More

StrengthEMOM 151) 6-8 Strict Chin-Ups (FX: Banded) (RX+: Weighted)2) 10 Push-Ups w/ Pause on Floor (RX+: Deficit)3) 15 Tuck-Ups/V-Ups ConditioningIn 10:00800m Run (FX: 600m)into…AMRAP in remaining time10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)15 Toes to Bar (FX: 10)Read More

StrengthEvery 2:30, 5 SetsBack Squat1) 4 @70-75%2-3) 2 @75-80%4-5) 1 @80-85% Conditioning3 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)20 Jump Squats20 Back Rack Reverse Lunges (75/55) (FX: 55/35) (RX+: 95/65)*12:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 6-8 Strict Handstand Push-Ups (FX: 3-4) (RX+: 10-12)2) 10 Feet Elevated Ring Rows (FX: Ring Rows) (RX+: Weighted) Conditioning4 Rounds for Time:15 Push Press (95/65) (FX: 75/55) (RX+: 115/80)45 Double Unders (FX: 30)15 Pull-Ups (FX: 10) (RX+: Chest to Bar Pull-Ups)45 Double Unders (FX: 30)*14:00 CapRead More

Weekly OverviewEvents/ClassesMondayDeadliftTuesdayStrict GymnasticsWednesdayBack Squat5:45 PM – Core FlexThursdayStrict GymnasticsFridaySplit JerkSaturdaySquad WODSundayUnilateral Push, Shoulder Health, Core StrengthEvery 3:00, 5 SetsDeadlift1) 2 @75-80%2) 2 @80-85%3-4) 1 @85-90%5) 1 @90-95%FX:1-2) 3 @75-80%3-5) 2 @80-85%Superset Accessory (3+ out of 5)20 Tibialis Raises ConditioningEMOM 101) 17/13 Calorie Ski (FX: 15/11) (RX+: 20/15)2) 17/13 Calorie Bike (FX: 15/11) (RX+: 20/15) 3-4)...Read More

StrengthEMOM 101) 3 Tall Box Jumps2) 6 Ball Slams ConditioningFor Time:1200m Run (FX: 1000m)600/500m Row (FX: 500/400m)20 Burpee Box Jump Overs (30/24) (FX: 24/20)600m Run (FX: 400m)300/250m Row (FX: 250/200m)10 Burpee Box Jump Overs (30/24) (FX: 24/20)*21:00 CapRead More

Gym closed for HOMECOMING! Come out to cheer on the competitors! 8:30 AM – 2:30 PMVendors and Food!FZKLBennett’s CoffeeCohen Health and Performance Grilled burgers and sandwichesRead More

Join us SATURDAY for our Partner Homecoming Competition! (Reminder: the gym will be closed for working out on Saturday) We have 30 teams coming to compete — 14 of which are from CFR7! Come cheer on your friends! Event 1 starts at 8:30 AM and we will likely run until approximately 2:30 PM.Vendors and Food!FZKLBennett’s...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65% of 1RM Snatch)5-8) 1 Squat Snatch + 1 Overhead Squat (↑) ConditioningEMOM 121) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)2) AMRAP Squat Snatch (125/85) (FX: 95/65) (RX+: 145/100)3) Rest4) RestRead More

Get better at your Double Unders and Toes-to-Bars by joining the Skills Clinic at 5:45 PM tonight! StrengthEvery 2:00, 3 Rounds1) 10 Seal Row w/ Pause at Top2) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)3) 100′ Backwards Sled Pull Conditioning3 Rounds of :50 on/:10 off1) AMRAP Calorie Ski2) Rest3) AMRAP...Read More