StrengthEvery 2:00, 3 Rounds1) 100′ Double Dumbbell Suitcase Walking Lunge2) 10 Hip Thrusts3) 100′ Backwards Sled Pull ConditioningIn 4:0036/27 Calorie Bike (FX: 28/21) (RX+: 42/32) (2:00 Cap)AMRAP Burpees to 12″ Target (FX: 6″)Read More

StrengthEvery 1:30, 4 Rounds1) 4-6 Wall Facing Strict Handstand Push-Ups (FX: Strict OR Abmat/Pike/Box) (RX+: Deficit Wall Facing)2) :30 Weighted Plank3) 10 Incline Seal Row ConditioningEvery 2:00, 3 Rounds1) 550/450m Row (FX: 450/350m)2) AMRAP8/8 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 24/16 KB)6 50′ Shuttle Runs4 Wall Walks (FX: 2)*Continue where you left offRead More

Weekly OverviewEvents/ClassesMondayCleanTuesdayGymnastics Push, Barbell PullWednesdayLower Body PumpThursday“Thanksgiving with the Girls” Holiday WODHoliday Schedule:9am, 10am WODFridaySandbag/Overhead Carries,Conditioning IntervalsHoliday Schedule:9am, 10am WODSaturdaySquad WODSundayUnilateral Upper Body StrengthEvery 2:00, 8 Sets1-4) 1 Clean Pull + 1 2″ Low Hang Squat Clean + 1 Squat Clean (↑, start at 55-60% 1RM CJ)5-8) 1 Squat Clean (↑) (FX: Continue 1-4) ConditioningFor...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Back Rack Bulgarian Split Squat (FX: Bodyweight or Single Dumbbell)2) 20/20 Banded Lateral Monster Walks3) 10 Side Plank Hip Touch + :20-:30 Side Plank (each side) Conditioning6 Rounds of :50 on/:15 off1) 200/160m Row (FX: 150/120) (RX+: 250/200)2) Rest*Score is slowest roundRead More

Squad WODAMRAP 12 w/ Partner – Split Reps Any Way30/23 Calorie Bike (FX: 20/15)15 Synchro Burpees30 Goblet Box Step Ups (24/20) (24/16) (FX: 16/12) Rest 5:00AMRAP 12 w/ Partner – Split Reps Any Way30/23 Calorie Ski (FX: 20/15)15 Synchro Sit-Ups30 Dumbbell Bench Press (50/35) (FX: 35/20)Read More

StrengthEvery 1:30, 4 Rounds1) 6-8 Strict Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Wall Facing)2) 2-3 Rope Lay to Stands3) 15 Behind the Back Wrist Curls ConditioningAMRAP 1220/15 Calorie Row (FX: 15/11)15 Toes to Bar (FX: 10)3 Wall Walks (FX: 2 Wall Walks) (RX+: 30′ Handstand Walk in 15′ Unbroken Segments)Read More

StrengthEvery 3:00, 5 Sets5 Tempo Back Squats1-3) 3s Down, 3s Pause in Squat (60-65%)4-5) 3s Down (65-70%) ConditioningEMOM 101) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15) 2) 50 Double Unders (FX: 35) (RX+: 65) 3-4) 10 Double Dumbbell Squats (50/35) (FX: 35/20) (RX+: 15) +AMRAP 50′ Shuttle Runs 5) RestRead More

Build up your mobility and core strength at Core-Flex at 5:45 PM! StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 High Hang Power Snatch + 1 Power Snatch (65-70%)5-8) 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch (70-75%)*Reset bar between Hang and Full Snatches Conditioning4 Rounds for Time:10 Burpee Box...Read More

StrengthEvery 2:30, 6 Sets1 Front Squats + 2 Split Jerk1-3) 70-75% of 1RM CJ4-6) 75-80% “Fran”For Time:21-15-9Thrusters (95/65) (RX+: 115/80)Pull-Ups (RX+: Chest to Bar Pull-Ups)*Compare to 11/14/22Read More

Questions or issues with Pelvic Floor Health? Indigo Physiotherapy (located in Mosaic!) will be at CFR7 tonight from 5-7 PM! Come meet the doctors, ask questions, and get information about pelvic and orthopedic physical therapy! They will be giving out coupons and promotions for treatment! Weekly OverviewEvents/ClassesMondaySandbags/Farmer’s Carry5 PM – Indigo PhysiotherapyTuesdaySplit Jerk, “Fran” Benchmark...Read More