StrengthEvery 3:00, 5 Sets2 Back Squats1) 75-80%2-3) 80-85%4) 85-90%5) 90-95%FX:3 Back Squats1-2) 75-80%3-5) 80-85%Superset Accessory (3+ out of 5)10/10 Crossbody Banded Pullaparts ConditioningFor Time:10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)20 Bar Facing Burpees30 Toes to Bar (FX: 20)20 Bar Facing Burpees10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)*10:00 CapRead More

It’s SWEATSHIRT season! Get your CFR7 TYR sweatshirt before it’s too late! How: Order HereCost: $55Deadline: Friday, October 13th Weekly OverviewEvents/ClassesMonday1RM Strict PressTuesdayBack SquatWednesdayBodybuilding Pull, Gymnastics Press, Sleds5:45 PM – Double Unders & Toes-to-Bar Skills ClinicThursdaySnatchFridayThree AMRAP 8sSaturdayHomecoming CompetitionGYM CLOSED – No Class WODs/Open GymSundayLong Conditioning StrengthIn 15:00Establish 1RM Strict Press ConditioningAMRAP 15400m Run75 Double...Read More

Conditioning5 Rounds of 1:00 on/:10 off1) 22/17 Calorie Row (FX: 17/13) (RX+: 26/20)2) AMRAP Calorie Row @SPM ≤183) 10/7 Calorie Bike (FX: 8/6) (RX+: 12/9)4) Rest*SPM: Strokes per minute FinisherEMOM 91) 15-20 Hollow Rocks2) :15/:15 Single Leg Glute Bridge Hold3) :30 Wall SitRead More

Squad WODAMRAP 1220 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)200m Team Run8 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups) Rest 5:00AMRAP 1220 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)200m Team Run8 Sandbag Over the Shoulder (100/70) (RX+: 150/100) (FX: Power Clean (95/65))Read More

StrengthEvery 2:00, 3 Rounds1) 100′ Double Dumbbell Overhead Carry2) 10 Underhand Ring Rows w/ Pause at Top + 20 Underhand Banded Pullaparts3) 10 Plank Get-Ups + :30 Plank ConditioningAMRAP 1020/15 Calorie Row (FX: 16/12)20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)50 Crossover Single Unders (FX: 30 OR Double Unders)Read More

StrengthEvery 3:00, 5 Sets2 Deadlifts1-2) 80-85%3-5) 85-90%FX:4 Deadlifts1) 70-75%2-5) 75-80%Superset Accessory (3+ out of 5 sets)10/10 Banded Clamshells ConditioningFor Time:21-15-9Burpees Over BarHang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)*9:00 CapRead More

Build up your mobility and stability at Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 1:30, 4 Rounds1) 8/8 Single Dumbbell Row2) 6 30X-Tempo Strict Handstand Push-Up Variation (FX: Abmat, Pike/Box)*3s down Conditioning3 Rounds for Time:200m Run20 Wall Balls (20/14) (FX: 15)40′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 60′)*14:00 CapRead More

StrengthIn 15:00Establish 3RM Bench PressConditioningEMOM 121) Descending Calorie Ski2) Descending Calorie Bike3) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)4) Rest*FX: (16/12) (14/10) (12/9)*RX: (18/14) (16/12) (14/10)*RX+: (20/15) (18/14) (16/12)Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesday3RM Bench PressWednesdayBodybuilding Pull, Gymnastics Push5:45 PM – Core FlexThursdayDeadliftFridayOverhead Stability, Gymnastics PullSaturdaySquad WODSundayConditioning Intervals StrengthEvery 3:00, 5 Sets2 Back Squats1-2) 80-85%3-5) 85-90%FX:4 Back Squats1) 70-75%2-5) 75-80%Superset Accessory (3+ out of 5 sets)10/10 90/90 Hip Internal Rotation Lift Offs ConditioningAMRAP 9250/200m Row (FX: 200/150m)20 Box Jump Overs (24/20)10 3″ Deficit Goblet Reverse Lunge...Read More

StrengthEvery 2:30, 6 Sets1-3) 3 High Hang Power Clean + 3 Push Jerks (55-60% of 1RM CJ)4-6) 2 Hang Power Cleans + 2 Push Jerks (60-65%)*Hold onto barbell for entire complex Conditioning3 Rounds for Time:80 Double Unders (FX: 60) (RX+: 100)20 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)*11:00 CapRead More