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

Member Spotlight – Daniela Sonderegger (October 2015) – How many days a week do you workout (and typically what time slot)? I workout 5 or 6x a week. I’m usually at the gym with the early bird crew at 6:00 or 7:00 am. – What is your favorite thing about CFR7? The gym is big...Read More

“Jackie” “Jackie”1000m Row50 Thrusters (45/35)30 Pull Ups Skill/Strength 5 Each Side Segmented Turkish Get UpsMove to a position of support and then back down to start, moving up the list by one position each time.ElbowStraight ArmBridgeBoxLungeFull StandRead More

Strength E2MOM 101 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (↑) Conditioning AMRAP 1610 Toes to Bar (Fx: 7) (Rx+: 15)10 Handstand Push Ups (Fx: 7) (Rx+: 15)10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More