Virtual Classes! Yoga– 10:00AM JOIN HERE Strength:  E2MOM 1010 Tempo Deadlifts (30×1) (↑)NOT MAX EFFORT! Conditioning:  20 – 15 – 10Hand Release Push UpsHang Power Cleans (95/65) (Fx: 75/55) (Rx+: 135/95)Read More

Strength: E2MOM 103 High Hang Squat Snatches (↑)NOT MAX EFFORT! Conditioning:  3 Rounds400m Run10 Burpee Box Jump Overs (24/20)20 Dumbbell Snatches (50/35) (Fx: 35/20)Time Cap 15:00Read More

We are back in action! Check Zen Planner for the updated schedule and to reserve for outdoor WODs!!!  Phase 1 Member’s Guide We are extremely excited to have all of you back at CFR7 to start training again. As we move through the reopening phases it will be extremely important that we all strictly adhere...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HERE Core Strength: Death By Sit-upsStart with 2 reps and add 2 reps every minuteTime Cap 15:00Conditioning:AMRAP 1020 Single Arm DB/KB Deadlift 15 Single Arm DB/KB Push Press 10 Single Arm DB/KB Hang Squat CleanRead More

Virtual Workouts!!! CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE ju Strength:E3MOM 15 6 Each Leg Tempo Front Rack DB/KB Box Step Ups (:04 Descent) Front rack on same side as working leg/Switch leg and front rack after all 6 reps are completed. Conditioning:50-40-30-20-10Russian Kettlebell/Dumbbell...Read More

Virtual Workouts!!! Yoga– 12:00AM JOIN HERECrossFit– 5:30PM JOIN HERE Core Strength: 3 Rounds:30 On/:30 OffMountain Climbers Arch HoldHollow Hold Reverse Plank Conditioning:AMRAP 12 25ft Handstand Walk (Fx: 50ft Bear Crawl)75ft Walking Lunge25 Sit-upsRead More

At Home WOD Stream TimesMondayCrossFit – CANCELED30 Minute Mobility – 5:00PM JOIN HERECore Blast – CANCELLEDTuesdayYoga– 12:00PM JOIN HERECrossFit – 5:30PM JOIN HERE WednesdayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HEREThursdayCrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HEREFridayCrossFit – 1:30PM JOIN HERE SaturdayNONESundayYoga– 10:00AM JOIN HERE You can find all...Read More

Virtual Classes! Yoga– 10:00AM JOIN HERE Conditioning:3 Rounds1 Mile RunRest 2:00Read More

Virtual Classes! CrossFit – 10:00AM JOIN HERE Strength:5 Rounds10 V-Ups or Tuck Ups10 Romanian DeadliftsConditioning:AMRAP 1515 Box Jumps or Tuck Jumps15 Right Arm Dumbbell/Kettlebell Snatches15 Left Arm Dumbbell/Kettlebell SnatchesRead More

**Please note all of the following guidelines are based on current guidance from the Governor of Virginia. We are prepared to continue to adjust our operations as further guidance/direction is released in the coming weeks/months. Please note, if you don’t agree with the guidance released by your elected Virginian officials, we encourage you to reach out to your...Read More