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

Member Spotlight! Over the next few weeks, we will be spotlighting the newest members of the CFR7 5 Year Club. Keep an eye out for their bios, and make sure you congratulate them for being so consistent! Arslaan Khan (July 2015) – How many days a week do you workout (and typically what time slot)?...Read More

Strength 3 Rounds:12 Double Dumbbell Bench Press18 Banded Lat Pushdowns Time Cap 10:00 Conditioning AMRAP 1818 Burpee Box Jump Overs (24/20)18 Russian Kettlebell Swings (32/24) (Fx: 24/16)9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)Read More