StrengthEvery 2:00, 6 Sets2 Split Jerk (50, 60, 65, 70, 75, 80%) Conditioning3 Rounds for Time:21 Calorie Row (FX: 15)15 Handstand Push-Ups (FX: 1 Abmat) (RX+: 3″/2″ Deficit OR Strict)90 Double Unders (FX: 60 OR Single Unders)*18:00 CapRead More

StrengthEvery 2:00, 3 Rounds1) 100′ Double Dumbbell Suitcase Lunge2) 100′ Sandbag Bear Hug Carry3) 10 GHD Hip Extensions (FX: 15 Banded Goodmorning) (RX+: Weighted) ConditioningAMRAP 915 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)15 Wall Balls (20/14) (FX: 14/10) (11’/10′)15 Med Ball Sit-Ups (20/14) (FX: 14/10)Read More

ConditioningEvery 8:00, 3 Rounds800m – 600m – 400m Run (FX: 600-400-200m)into…AMRAP16 Box Jump Overs (24/20)12 Toes to Bar (FX: 8 OR Hanging Leg Raises)8 Power Snatch (115/80) (FX: 75/55)*RX Min: 5 Rounds Cooldown1:00 Saddle Pose1:00 Straddle Pose1:00 Frog StretchRead More

StrengthIn 20:00Establish 1RM Front Squat (FX: 3RM) ConditioningIn 5:0020/15 Calorie Row (FX: 15/12)20 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 135/95)20/15 Calorie Row (FX: 15/12)AMRAP Lateral Burpees Over Bar*RX/RX+ Min: 15 BurpeesRead More

Weekly OverviewEvents/ClassesMondayGymnastics DevelopmentTuesday1RM / 3RM Front SquatWednesdayConditioning IntervalsThursdayLunge, CarriesFridaySplit JerkSaturdaySquad WOD10 AM – Endurance ClassSundayUpper Body Push/Pull StrengthEvery 2:00, 6 Sets3-4 Bar or Ring Muscle-Ups– FX: 1-2– RX+: 5-6– Scaled: Strict strength/Development Gymnastics DevelopmentEvery 2:00, 3 Rounds1) 10 Tempo Banded Strict Pull-Ups2) 10 Tempo Banded Strict Ring Dips*3s eccentric, 1s pause in hang/dip Conditioning4 Rounds...Read More

Join us TODAY for Summer Sunrise Yoga! Yoga: 8:00 – 8:45 AMCrossFit WOD: 9 AM StrengthEvery 3:00, 5 Sets5 Strict Press (70-80%) Superset Accessory (3+ out of 5)12/12 Single Dumbbell Row ConditioningAMRAP 10200m Row20 Shoulder to Overhead (95/65) (75/55) (RX+: 115/80)20 Sit-Ups20 Wall Balls (20/14) (FX: 14/10) (RX+: Unbroken)Read More

Weekend Schedule!Saturday: Comp WOD: Doors open at 7:15 AM and we will start at 7:30 AMSquad WOD: 9 & 10 AMSunday:Summer Sunrise Yoga: 8 – 8:45 AMCrossFit WOD: 9 AM Summer Shirt Order!Pre-Order your summer shirts, BY MONDAY! $25! (Extras will be sold at CFR7 for $30) Pre-order: CLICK HERE! StrengthEvery 1:30, 3 Rounds1) 8...Read More

StrengthEvery 3:00, 5 Sets5 Tempo Back Squat w/ 3s Down (50, 55 60, 65, 70%) Superset Accessory (3+ out of 5)25 Underhand Banded Pullaparts ConditioningFor Time:32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)32 Wall Balls (20/14) (FX: 24) (RX+: 40)600m Run*9:00 CapRead More

StrengthIn 15:00Establish 1RM Push Press (FX: 3RM) Conditioning3 Rounds for Time:12 Push Press (115/80) (FX: 75/55) (RX+: 135/95)10 Toes to Bar (FX: Hanging Leg Raises)80 Double Unders (FX: 60 OR Single Unders)6 Bar Muscle-Ups (FX: 2 OR Chest to Bar Pull-Ups) (RX+: Ring)*14:00 CapRead More

Conditioning4 Rounds of 1:00 on, :15 off1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)3) 11 Burpees to 6″ Target (FX: 9) (RX+: 12)4) AMRAP Calorie Bike5-6) Rest*RX/RX+ Min: 56/44 Calories (Avg 14/11/round) Cooldown1:00/1:00 Pigeon Pose1:00-2:00 Saddle PoseRead More