Free 7-Fit Class at 7:00am Click Here To Register now Strength: 13:00 to Find:1RM Strict Press Conditioning: For Time 30 Pull Ups (Fx: 20 Pull Ups)30 Push Jerks (Rx: 135/95) (Fx: 95/65)30 Ring Dips (Fx: 20 Ring Dips)30 Deadlifts (Rx: 225/155) (Fx: 185/125)Read More

Weekly OverviewEvents/ClassesMondayLong ConditioningNew CrossFit Teens Click HERE to Register!TuesdayStrict PressFree 7-Fit Class at 7:00AM Click Here To Register nowWednesdayPower Snatch New CrossFit Teens Click HERE to Register!ThursdayGymnastics TestFree 7-Fit Class at 7:00AM Click Here To Register nowFriday“Nancy”New CrossFit Teens Click HERE to Register!SaturdaySquat Cleans and Front SquatsFree 7-Fit Class at 10:00AM Click Here To Register nowSundaySplit Jerks New CrossFit Teens Click HERE to...Read More

Strength: EMOM 15 1: 10 Floor Seated Dumbbell Press 2: 20 Banded Bicep Curls 3: 20 Banded Tricep Extensions Conditioning: AMRAP 11 20 Toes To Bar (Fx: 10 T2B) 20 Alternating Dumbbell Hang Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Free 7-Fit Class at 10:00AM Click Here To Register now Conditioning: E2MOM 36 1: 30/25 Calorie Row (Fx: 25/20) (Rx+: 35/30)2: Rest 3: 15/10 Calorie Ski Erg (Fx: 10/7)AMRAP Wall Balls (20/14) (Rx+: 30/20) 4: Rest 5: 30/25 Calorie Bike (Fx: 25/20) (Rx+: 35/30)6: RestRead More

New CrossFit Teens Click HERE to Register! Strength: E3MOM 154 Deadlifts (ME) Conditioning: 21 – 15 – 9Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)42 – 30 – 18Box Jumps (24/20) Time Cap 13:00Read More

Free 7-Fit Class at 7:00AM Click Here To Register now Strength: EMOM 151 Push Press and 1 Push Jerk (↑) Must be touch-and-go. Conditioning: AMRAP 10 10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)10 Single Arm Overhead Dumbbell Lunge (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)Read More

New CrossFit Teens Click HERE to Register! Strength: E3MOM 154 Back Squats (ME) Conditioning: AMRAP 93 – 6 – 9 – 12…Burpees Over the KettlebellAfter Each Set of Burpees5 Each Arm Kettlebell Front Squats (Rx: 32/24) (Fx: 24/16)Read More

Free 7-Fit Class at 7:00am Click Here To Register now Strength: Rx+: Max Unbroken Strict Muscle Ups Rx: Max Unbroken Strict Chest to Bar Pull Ups Fx: Max Strict Pull Ups Conditioning: 4 Rounds 30 Russian Kettlebell Swings (32/24) (Fx: 24/16)600m RunRest 1:00 Core Strength: 5 Rounds10 Weighted Sit Ups (↑)10 Russian Twist (Same weight...Read More

What a great celebration this weekend!! Fun BBQ, packed WODs and great energy as we say farewell to 3 great CFR7 coaches!! Brandon, Addie and Steve…we say goodbye for now but we know we will see you again in the future and sling barbells again together! Thank you for all you’ve done for the CFR7...Read More

Conditioning: “Elizabeth”21 – 15 – 9 Cleans (135/95) Ring Dips Finisher: 3 Rounds20 Hollow Rocks10 V-Ups (Fx: Tuck Ups)100m Double Kettlebell Front Rack Carry10 Double Kettlebell Bent Over RowRead More