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

SCHEDULE CHANGE: New WOD added Saturday at 8am! Please reserve classes and PLEASE respect your workout buddies by showing up if you reserve class. If you are uncertain if you can attend the WOD, please drop the class as soon as possible (minimum 1 hour prior to the start of the WOD) so someone on...Read More

Strength E2MOM 8Rx:3 Strict Toes to Bar4 Kip Up/Strict Down Toes to Bar5 Kipping Toes to Bar Fx:3 Strict Leg Raises4 Kipping Toes to Bar Rest 2:00EMOM 81: :45 Ring Support Hold (Fx: :30) (Rx+: 1:00)2: Rest Conditioning 500m Ski Erg Time TrialRead More

Free 7-Fit Class at 6:30PM! Click Here To Register now Strength E3MOM 153 Split Jerks1: 60 – 65%2: 65 – 70%3: 70 – 75%4: 70 – 75%5: 70 – 75%+ Conditioning For Time:500/450m Row400m Run250/200m Row200m RunRead More

Conditioning E3MOM 361: 20/15 Calorie Bike (Fx: 15/10)20 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)2: Rest3: AMRAP5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)5 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)4: RestRead More

Strength E3MOM 153 Overhead Squats (↑) Conditioning 42 – 30 – 18Wall Balls (20/14) (Rx+: 11’/10′)21 – 15 – 9Pull Ups (Rx+: Chest to Bar Pull Ups)Read More

Weekly OverviewEvents/ClassesMondayHandstand WalkFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayOverhead SquatsWednesdayLong ConditioningThursdaySplit JerksFree 7-Fit Class at 6:30PM! Click Here To Register nowFridayToes-to-BarSaturdayCrossFit TotalFree 7-Fit Class at 10AM! Click Here To Register nowSundayDB Bench/Lat Pushdowns Strength 4 Rounds for Quality25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft Handstand Walk)10 Each Side Banded Pallof...Read More

Strength 5 Rounds3 Push Jerks @80 – 85% Time Cap 12:00 Conditioning 3 Rounds 40 Calorie Row20 Hang Power Snatch (95/65) (Fx: 75/55)  20 Burpees Over the BarRead More