With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel....Read More

Join us THIS SATURDAY, November 2nd for an early Veterans Day celebration! We will be honoring all our CFR7 Veterans, and raising money for the Catch A Lift Fund (a non-profit organization founded in memory of Army Cpl. Chris Coffland, who lost his life in Afghanistan, while serving, in Operation Freedom). CAL supports post-9/11 combat...Read More

Happy Halloween!! Join us THIS SATURDAY, November 2nd for an early Veterans Day celebration! We will be honoring all our CFR7 Veterans, and raising money for the Catch A Lift Fund (a non-profit organization founded in memory of Army Cpl. Chris Coffland, who lost his life in Afghanistan, while serving, in Operation Freedom). CAL supports...Read More

Get better at your Bar Muscle-Ups at the Skills Clinic tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 3:00, 5 SetsBack Squat1-3) 5 @70, 75, 80%4-5) 10 @40, 50% Superset Accessory (3+ out of 5 sets)20/20 Banded Wrist Flexion w/ Rig ConditioningFor Time:21-18-15-12-9 Wall Balls (20/14) (FX: 14/10)200m Run after each round*12:00 CapRead More

StrengthEvery 3:00, 5 Rounds5 Push Press (60-70% 1RM CJ) + 20 Tibialis Raises*Touch and Go Conditioning5 Rounds for Time:5 Shoulder to Overhead (155/105) (FX: 115/80) (RX+: 185/125)10 Goblet Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)50 Double Unders (FX: 35)*13:00 CapRead More

Weekly OverviewEvents/ClassesMondayCleanTuesdayPush Press WednesdayBack Squat5:45pm Bar Muscle-UpSkills ClinicThursdayHalloween WODFridayUpper Body Push / Pull SaturdaySquad WOD9am Coffland Challenge Veteran’s Day WODSundayUnilateral Lower Body Strength and ConditioningAMRAP 1520/15 Calorie Row (FX: 15/10)15 Toes to Bar (FX: 10)10 Front Squats (115/80) (FX: 75/55)into… Rest 5:00 into…In 10:00Build to Heavy Squat Clean Single(FX: Every 2:00, 1 Power Clean + 1 Squat...Read More

POWER YOGA TODAY! 8 – 8:45 AMFamily and friends welcome for a $10 drop-in! StrengthEvery 1:30, 4 Rounds1) 10 Tempo Incline Seal Row2) 10 Tempo Double Dumbbell Straddle Z-Press3) 15-20 V-Ups/Tuck-Ups*X03-Tempo – 3s down ConditioningAMRAP 824 Sit-Ups8 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)4 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+:...Read More

Seventh Heaven, Comp Class TODAY! : Join us at 7:15 AM for some fun!WODS: 9 & 10 AM Squad WOD4 Rounds of 6:00 on, 2:00 off – w/ Partner300m Team Run (FX: 200m OR Split)into…AMRAP – Alternate Full Movements12/9 Calorie Row (FX: 9/6)9 Box Jumps (24/20)6 Power Clean (135/95) (FX: 95/65) (RX+: 155/105)3 Bar Muscle-Ups...Read More

StrengthEvery 2:00, 6 Sets1 Snatch Grip Push Jerk + 1 Snatch Balance + 1 Overhead Squat1-2) 65-70%3-4) 70-75%5-6) 75-80% ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3-4)AMRAP30 Double Unders (FX: 20)6 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)Read More

StrengthEver 3:00, 5 Rounds5 Deadstop Deadlift1-2) 60-65%3-4) 65-70%5) 70-75% Make-Up Option:Establish 1RM Deadlift (FX: 3RM) ConditioningAMRAP 1015 Sit-Ups (FX: 10)15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)15 Toes to Bar (FX: 10)200m RunRead More