SCHEDULE CHANGE: 11am open gym added (this week only) so more members get to WOD on Sunday! “Valentine’s Day” With a Partner, One person working at a time. Row 1000m 50 Overhead Kettlebell Walking Lunges50 Kettlebell Swings50 Kettlebell Hang Cleans 50 Kettlebell Push Press 50 Pushups 50 Squat Cleans (95/65) (Rx+: 115/80) 50 Box Jumps (24/20) 50 Sit-ups 50 Burpees Row 1000m  Rx...Read More

Strength Every 1:30 for 10 Sets1 Squat Snatch (ME) Conditioning 30 – 20 – 10Burpees Over the BarFront Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95) Time Cap 16:00Read More

Strength E3MOM 15Romanian Deadlifts1: 8@45 – 50%2: 8@45 – 50%3: 8@45 – 50%4: 8@50 – 55%5: 8@50 – 55% % Based on 1RM Deadlift Conditioning AMRAP 124 – 8 – 12 – 16 – 20…Box Jump Overs (24/20) (Rx+: Clear the Box)Toes to BarRead More

Member Spotlight – Wade Berusch (March 2015) Strength Every :30 for 10 Rounds2 Strict Press @ 65 – 70% Conditioning E3MOM 241: AMRAP250/200m Row (200m Run if weather permits)200/150m Ski Erg2:Rest3: AMRAP10/7 Calorie Assault Bike10 Hang Power Snatches (95/65) (Fx: 75/55)4: RestRead More

Strength EMOM 121 Power Clean (ME) Conditioning 5 Rounds50 Double Unders (Rx+: 75 Double Unders)10 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)10 Alternating Dumbbell Hang Clean (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength E3MOM 15Front Squat1: 3@70 – 75% (:03 Pause)2: 3@70 – 75%3: 3@70 – 75%4: 3@75 – 80%5: 3@75 – 80% Conditioning AMRAP 99 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)18 Alternating Pistols (Fx: Alternating Reverse Goblet Lunges (50/35))Read More

Member Spotlight – David Majors (August 2015) How many days a week do you workout (and typically what time slot)? Weekends. In the past I went 3-5 a week, mostly at noon. – What is your favorite thing about CFR7? Top coaches and instruction. The excellent quality is particularly noticable after dropping in to a...Read More

Conditioning 2:00 to Complete:40/32 Calorie Assault Bike (Fx: 30/22) At 2:00 begin: 9 Rounds7 Burpees over the Bar7 Deadlifts (225/155) (Fx: 185/125)250/200m Row Time Cap 35:00Read More

Strength E2MOM 101 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (↑) Conditioning E2MOM 161: 35/27 Calorie Ski Erg (Fx: 27/21)2: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)3: Rest4: RestRead More

Strength E2MOM 123 Strict Press (↑) Conditioning AMRAP 822 Wall Balls (20/14) (Rx+: 11’/10′)22 Dumbbell Goblet Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)Read More