Ladies! Join Dr. Stacy Snow this SATURDAY for a Pelvic Floor Clinic at 11 AM at CFR7! Sign-up at the link below! https://docs.google.com/spreadsheets/d/1_R8PGu0mLOCwtG7NLrYqwThno-YUa9t236UDQYeKnYY/edit?usp=sharing StrengthEvery 3:00, 4 Sets8 Strict Ring Dips (FX: Banded) (RX+: Weighted)10 Alternating Dumbbell Plank Rows16 Weighted Russian Twists ConditioningEvery 2:00, 5 Rounds1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)2) Rest*Score is slowest roundRead More

Photo by Anthony Ledesma StrengthEvery 2:00, 3 Rounds1) 6 Dumbbell Deadlifts + 8 Dumbbell Hang Power Cleans + 10 Dumbbell Push Jerks (2 DBs)2) 6-12 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Ups)*Unbroken Dumbbell complex and gymnastics sets ConditioningWODAPALOOZA 2023 – Online Qualifier Team Event 5AMRAP 1111 Deadlifts (115/75) (FX: 95/65)11 Burpee Chest to...Read More

Rowing Skills Clinic, TONIGHT at 5:45 PM Looking to improve your rowing technique? Coach Elizabeth, a former D1 rower, will be leading a Rowing Skills Clinic tonight at 5:45 PM! Reserve your spot now! StrengthEvery 3:00, 5 Sets1) 3 Front Squats (85-90%) (FX: 5@75%)3) 2 Front Squat (90-95%) (FX: 3@80%)4-5) 1 Front Squat (95-105%) (FX:...Read More

Photo by Anthony Ledesma StrengthEvery 3:00, 4 Sets1) 5 Bench Press (80-85%)2-3) 3 Bench Press (85-90%)4) AMRAP Bench Press (65%) ConditioningEMOM 161) 18/13 Calorie Ski (FX: 16/12) (RX+: 20/15)2) 18/13 Calorie Row (FX: 16/12) (RX+: 20/15)3) AMRAP 25′ Shuttle Runs4) RestRead More

Weekly OverviewEvents/ClassesMondaySquat SnatchTuesdayBench PressWednesdayFront Squat5:45 PM: Rowing Skills Clinic with Coach ElizabethThursdayDumbbell Cycling &Gymnastics DevelopmentFridayFunctional BodybuildingSaturdaySquad WODPelvic Floor Clinic @ 11 AMSundayFunctional Bodybuilding StrengthEvery 2:00, 8 Sets1-4) 1 Power Snatch + 1 Squat Snatch (↑, start at 65-70% 1RM Snatch)5-8) 2 Squat Snatch (↑) ConditioningAMRAP 88 Toes to Bar (FX: 6)6 Alternating Dumbbell Squat Snatch...Read More

Conditioning6:00 on/2:00 offAMRAP 612/8 Calorie Row (FX: 9/6)10 Burpees Over Rower AMRAP 612/8 Calorie Ski (FX: 9/6)10 Box Jumps (24/20) AMRAP 612/8 Calorie Bike (FX: 9/6)10 Russian Kettlebell Swings (32/24) (FX: 24/16) AMRAP 612 25′ Shuttle Run10 Sit-UpsRead More

Happy New Year’s Eve! Seventh Heaven: 7:15 AMSquad WOD: 9 & 10 AM 12 Rounds w/Partner, Alternate Rounds:In 30:00… 200/150m Row (FX: 150/100m) 10 Power Cleans 10 Push Press *Alternate max calorie row intervals EMOM with any time left over* Weights: (115/80) (FX: 95/65) (RX+: 135/95)Read More

Photo by Anthony Ledesma StrengthEvery 3:00, 5 Sets1-3) 5 Bench Press (80-85%)4-5) 8 Pause Bench Press (60-65%) Superset Accessory1-3) 30 Tibialis Raises ConditioningAMRAP 1012 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)12 Hand Release Push-Ups (FX: Push-Ups)24 Jump Switch Lunges (RX+: 2″ Deficit)Read More

StrengthEvery 3:00, 5 Sets1) 5 Front Squats (80-85%)2-3) 3 Front Squats (85-90%)4-5) 10 Front Squats (55-60%) Conditioning2 Rounds for Time:80 Double Unders (FX: 60) (RX+: 100)25 Toes to Bar (FX: 20) (RX+: 30)*9:00 CapRead More

Photo by Anthony Ledesma StrengthEvery 3:00, 5 Rounds4-8 Strict Handstand Push-Ups (FX: Pike/Box) (RX+: Deficit)1-3 Short Legless Rope Climbs (FX: 1-3 Rope Climbs/Development) (RX+: 1-3 Legless) ConditioningAMRAP 1215/10 Calorie Row (FX: 12/8)20 Sit-Ups20′ Handstand Walk (FX: 3 Wall Walks) (RX+: 40′)Read More