StrengthEvery 2:00, 6 Sets1 Power Clean + 1 Split Jerk1-3) 75-80% of 1RM CJ4-6) 80-85% ConditioningFor Time:20 Pull-Ups (FX: 15) (RX+: 25)10 Clean and Jerks (135/95) (FX: 95/65) (RX+: 165/115)20 Pull-Ups (FX: 15) (RX+: 25)10 Clean and Jerks (165/115) (FX: 115/80) (RX+: 185/125)20 Pull-Ups (FX: 15) (RX+: 25)10 Clean and Jerks (185/125) (FX: 135/95) (RX+:...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayClean and JerkWednesdayHurdle Jumps, Sandbags, SledsHandstand Pushup/Walk Clinic at 5:45 PMThursdaySnatchFridayStrict GymnasticsSaturdaySquad WODSeventh Heaven at 7:15amSundayCleans StrengthEvery 2:30, 4 Sets5 Front Squat (75-80%) Conditioning4 Rounds for Time:400m Run (FX: 300m)500/400m Row (FX: 400/300m)*20:00 CapOPTIONAL Murph Prep (10-15 min)For Time:50-40-30-20-10Air Squats25-20-15-10-5Push-Ups Keep in mind:– Tuesday WOD: Pull-Ups, Jerks– Thursday WOD: Squat Snatch– Friday WOD:...Read More

StrengthEvery 1:30, 4 Rounds1) 10 Dumbbell Z-Press2) 10 Bent Over Rows3) :30/:30 Side Plank ConditioningAMRAP 103 Wall Walks (FX: 2)12 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)36 Double UndersRead More

GYM CLOSED FOR GIRLS GONE RX COMPETITIONJoin us today as we host Girls Gone Rx – Best Babes, Female Partner Competition to fight breast cancer! It is an honor to host this competition at CFR7 for such a great cause. Everyone is welcome to come cheer! Link to donate: https://give.competeforacure.org/team/469810Read More

REMINDER: The gym will be closed tomorrow for the Girls Gone RX Competition! ConditioningEvery 1:30, 4 Rounds1) 17/13 Calorie Ski (FX: 15/11) + AMRAP Single Dumbbell Push Jerks (50/35) (FX: 35/20) (RX+: 70/50) 2) Rest 3) 17/13 Calorie Bike (FX: 15/11) + AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50) 4)...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Hang Power Clean + 1 Power Clean + 1 Front Squat (70-75%)5-8) 1 Hang Power Clean + 1 Squat Clean (75-80%) ConditioningAMRAP 1016/12 Calorie Row (FX: 12/9)4 Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)6 Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)8 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)*RX+: Must...Read More

Try out our new Core-Flex class at 5:45 PM tonight to improve your stability and mobility! StrengthIn 15:00Establish 5RM Bench Press ConditioningFor Time:21 Burpee Box Jump Overs (30/24) (FX: 24/20)15 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)900m Run (FX: 600m)*14:00 CapRead More

StrengthIn 15:00:Establish 3RM Back Squat Conditioning5 Rounds for Time:48 Double Unders (FX: 36)12 Single Kettlebell Front Rack Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)*10:00 CapRead More

Weekly OverviewEvents/ClassesMondayPower SnatchTuesday3RM Back SquatWednesday5RM Bench PressCore Flex at 5:45 PMThursdayClean ComplexFridayMachine/Dumbbell IntervalsSaturdayGYM CLOSEDGirls Gone Rx CompetitionSundayFunctional Bodybuilding StrengthEvery 2:00, 6 Sets3-Position Power Snatch (↑, start at 60-65% 1RM Snatch)*Hold onto bar between reps*High Hang, Hang, Floor Conditioning3 Rounds of :45 on/:15 off1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)2) 18 Weighted Sit-Ups (15/10) (FX:...Read More

Happy Mother’s Day to all of our Mothers! There are so many different types of mothers in the world — Today we celebrate ALL of you and the sacrifices you make for others! Thank you for being a perfect example of what STRONG means! Strength – “MOM-SESH” Every 1:30, 3 Rounds1) 12 Dumbbell Bench Press2)...Read More