Photo by Anthony Ledesma StrengthEvery 3:00, 5 Sets1-3) 5 Deadstop Deadlifts (75-80%)4-5) 10 Deadlifts (50-55%)Superset Accessory1-3) 20/20 Banded Terminal Knee Extension ConditioningEMOM 16 1) 21/16 Calorie Bike (FX: 18/13) (RX+: 24/18) 2) Rest 3) 18/13 Calorie Ski (FX: 15/10) (RX+: 21/16)4) Rest*AMRAP Last Round – Score is total caloriesRead More

Ankles or wrists feeling tight? Open them up at Mobility Class at 5:45 PM today! Any lingering aches and pains?? Dr. Zach Cohen from Cohen Health and Performance will be here from 4:15 PM to 6:30 PM for free 15-minute evaluation/treatment sessions! Conditioning“Cindy”AMRAP 205 Pull Ups10 Push Ups15 Air Squats*Compare to 12/3/2021 Post-WOD Finisher3 Rounds...Read More

Want to get better at Double Unders or Toes-to-Bar? Join Coach Kevin for his skills clinic today at 5:45 PM! Weekly OverviewEvents/ClassesMondayPower Snatch5:45 PM – Double Unders/Toes-to-Bar Skills ClinicTuesday“Cindy” Benchmark WOD5:45 PM – Ankles/Wrists Mobility ClassWednesdayDeadliftThursdayHandstand DevelopmentFridayFront SquatSaturdaySquad WODSeventh Heaven Competition ClassSundayStrict Gymnastics StrengthEvery 2:00, 8 Sets1-4) 1 Power Snatch w/ Pause at Knee +...Read More

StrengthEvery 1:30, 4 Rounds1) 6-8 Wide Grip Strict Pull-Up (FX: Banded) (RX+: Weighted)2) 6-8 Strict Ring Dip (FX: Banded) (RX+: Weighted)3) :30-:45 Wall Sit ConditioningAMRAP 1015/10 Calorie Row (FX: 12/8) (RX+: 18/13)10 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)10 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)Read More

Last day to bring in coats for our Homeless Hope Coat Drive!SQUAD WOD: 9 & 10 AMOLYMPIC LIFTING: 11 AM -12:30 PM With Partner, Split Reps AMRAP 12 Max Calorie Ski *Every 3:00, including 0:0024 Back Rack Lunges (RX: 135/95) (FX: 115/80) (RX+: 155/105) Rest 4:00 AMRAP 12 Max Calorie Bike *Every 3:00, including 0:00:...Read More

StrengthEvery 2:00, 8 Sets1-4) 3 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squat (↑, start around 30-35% of 1RM Snatch)5-8) 3 Snatch Grip Push Press + 2 Overhead Squats (↑)*30X-Tempo – 3s eccentric/descent ConditioningFor Time:70 Double Unders (FX: 50) (RX+: 90)30 Toes to Bar (FX: 20)70 Double Unders (FX: 50) (RX+: 90)30 Hang Power...Read More

Registration for the Momentum 2.0 Nutrition Challenge is LIVE! 25 Spots only!Early Bird Registration (through Dec 6): $145Registration Dec 6- Dec 20: $165 Visit our Event Page to scan the QR code and get started! Photo by Anthony Ledesma StrengthEvery 3:00, 5 Sets1) 5 Deadstop Deadlifts (70-75%)2-3) 5 Deadstop Deadlifts (75-80%)4-5) 12 Deadlifts (45-50%) Superset...Read More

Join Coach Mariah for Ab Attack at 5:45 PM today! StrengthEvery 3:00, 5 Sets1) 5 Front Squat (70-75%)2-3) 5 Front Squat (75-80%)4-5) 12 Front Squats (45-50%) Superset Accessory1-3) 6-10 Rower Pike-Ups (FX: Tuck-Ups) Conditioning4 Rounds of 2:00 on/2:00 off27/18 Calorie Row (FX: 24/16) (RX+: 30/21) +AMRAP Wall Balls (20/14)Read More

Momentum 2.0 Nutrition Challenge Information SessionTONIGHT, 7:30 PM at CFR7 with Coach Cameron! Come learn everything you need to know about the Nutrition Challenge (start date, January 2023!) StrengthEvery 3:00, 5 Sets1) 5 Bench Press (70-75%)2-3) 5 Bench Press (75-80%)4-5) 10 Pause Bench Press (50-55%)Superset Accessory1-3) 10 Prone Swimmers ConditioningFor Time:1-2-3-4-5-6 Wall Walks (FX: up...Read More

Photo by Anthony Ledesma Weekly OverviewEvents/ClassesMondayClean and JerkTuesdayBench PressWednesdayFront Squat5:45 PM – Ab AttackThursdayDeadliftFridayOverhead Squat DevelopmentSaturdaySquad WODSundayStrict Gymnastics StrengthEvery 2:00, 8 Sets1-4) 1 Squat Clean + 1 High Hang Power Clean + 1 Split Jerk (↑, start around 65-70% 1RM CJ)5-8) 1 Squat Clean + 1 Hang Power Clean + 1 Split Jerk (↑)*Hold onto...Read More