StrengthEvery 2:00, 4 Rounds1) 10 Hip Thrusts + 10 Glute Bridge2) 12 Alternating Single Leg Box Squat (FX: 6/6 Lateral Box Step Ups) (RX+: Alternating Pistol Squat) Conditioning4 Rounds For Time:8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)25 Jump Squats (FX: 15 Jump...Read More

Save the Dates! Sunday, November 20th, 2 PM: Winter Wine Tasting at The Wine Outlet in ViennaTuesday, November 29th, 7:30 PM: Nutrition Challenge Information Seminar at CFR7! For Time w/ Partner – Split Reps Any Way 1200m Run (FX: 900m) *Every 400m (FX: 300m) complete:20 Shoulder to Overhead (115/95) (FX: 95/65) (RX+: 135/95) 20 Single...Read More

StrengthOption 1:Every 2:00, 5 Rounds1) 10 Feet Elevated Ring Rows + 4 Deadlift w/ 3s Eccentric (55-60%)2) :20-:30/:20-:30 Side PlankOption 2:In 25:00Establish 1RM/3RM Deadlift ConditioningAMRAP 86 Burpee Over Bar4 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)*Every 1:00, starting at 0:00 – 30 Double Unders (FX: 20)Read More

StrengthIn 15:00Establish 3RM Bench Press ConditioningAMRAP 1212 Pull-Ups (FX: 8) (RX+: 16)12 Single Kettlebell Front Rack Squat (24/16) (FX: 16/12) (RX+: 32/24)12 Toes to Bar (FX: 8) (RX+: 16)12 Hand Release Push-Ups (FX: 8) (RX+: 16)Read More

“Coach Elizabeth”For Time:200m Row10 EKO Complexes400m Run8 EKO Complexes600m Row6 EKO Complexes800m Run4 EKO Complexes1000m Row2 EKO Complexes*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95) Post-WOD Finisher3 Rounds for Quality15/15 Single Dumbbell Row15 Hollow RocksRead More

First Tuesday Treatment! Have any lingering pains or concerns? Dr. Zach Cohen from Cohen Health and Performance will be at CFR7 the first Tuesday of every month to do free evaluations/treatment sessions! You can find him tonight between 4:15 – 6:30 PM, so come early if you would like to see him! StrengthOption 1:Every 2:00,...Read More

HAPPY HALLOWEEN! WORK OUT IN A COSTUME for RX+! Weekly OverviewEvents/ClassesMondayHALLO-WODTuesday1RM/3RM Back Squat4:15pm-6:30pm Cohen Health and Performance Free EvaluationsWednesday“Coach Elizabeth”Thursday3RM Bench PressFriday1RM/3RM DeadliftSaturdaySquad WODSundayHip Thrusts/Pistol Squat Development HALLO-WODAMRAP 31 w/ Partner – Split Reps Any Way10 Bar Muscle-Ups (FX: 6 BMU OR Chest to Bar Pull-Ups)31 Sit Ups31 Calorie Row 10 Wall Walks (FX: 6)31...Read More

StrengthEvery 2:00, 6 Sets3-Level High Hang Snatch (↑)*Catch at Power Snatch depth, Parallel, then Squat Snatch ConditioningAMRAP 1220 Air Squats50 Double Unders (FX: 35)10 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)10 Hang Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)Read More

Seventh Heaven, Competition Class: 7:15 – 8:45 AMSquad WOD: 9 and 10 AMOlympic Lifting Class: 11 – 12:30 PM For Time w/ Partner (split reps however you want!): 30 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95) 30 Clean and Jerks (135/95) (FX: 115/80) (RX+: 165/115) 30 Clean and Jerks (165/115) (FX: 135/95) (RX+: 185/125)...Read More

StrengthEvery 3:00, 5 Sets4 Bench Press (↑, start around 70%)12/12 Single Dumbbell Row Conditioning4 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)12 Back Rack Lunge (115/80) (FX: 95/65) (RX+: 135/95)16 Hand Release Push-Ups (FX: Push-Ups)*14:00 CapRead More