Virtual Classes! Yoga– 10:00AM JOIN HERE Conditioning:  For Time30 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)60 Air Squats800m Run– Rest 2:00 –15 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+: 135/95)30 Air Squats400m RunRead More

Strength: E2MOM 103 Hang Power Snatches (↑)NOT MAX EFFORT! Conditioning:  3 Rounds20 Hand Release Push Ups20 Front Rack Lunges (75/55) (Fx: 45/35) (Rx+: 95/65)Read More

Virtual Classes! CrossFit – 1:30PM JOIN HERE Strength: E5MOM 1520 Back Squats (A) Conditioning:  AMRAP 73 – 6 – 9 – 12…Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)Weighted Sit ups (45/25) (Fx: 25/15) [divider scroll_text] At Home Workout Strength:E2MOM 165 Each Leg Tempo Bulgarian Split Squats (30×1) :30 Max Jump Switch Lunges Conditioning: AMRAP 710...Read More

Virtual Classes! CrossFit – 1:30PM JOIN HERE Conditioning:  AMRAP 1520 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)200m Run With Wall Ball (20/14) Core Strength:  4 Rounds :30 Bicycle Kicks:30 Rest :30 Flutter Kicks:30 Rest :30 Hollow Hold :30 Rest [divider scroll_text=] At Home Workout Core Strength:4 Rounds 1:00 Low Plank :30 Left Side Plank:30 Right Side PlankRest...Read More

Virtual Workouts!!! CrossFit – 1:30PM JOIN HERE Core Blast – 6:00PM JOIN HERE Strength:  E2MOM 103 High Hang Squat Cleans (↑) NOT MAX EFFORT! Conditioning:  2 Rounds75 Double Unders (Fx: 50 DUs)50 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)25 Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24) [divider scroll_text=] At Home Workouts  Strength: EMOM x20 1:...Read More

Virtual Workouts!!! CrossFit– 1:30PM JOIN HERE Strength: E3MOM 1510 Strict Press (↑) Conditioning:  AMRAP 1212 Box Jumps (24/20)6 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95) [divider scroll_text=] At Home Workouts  Core Strength: 5 Rounds :30 Bicycle Kicks :30 Flutter Kicks :30 Hollow Hold :30 Arch ExtensionsRest 2:00 Conditioning:6 – 9 – 12 – 15 Burpees Left Arm...Read More

Weekly Overview and At Home Workout TimesMondayLong MetconAt Home WorkoutsCrossFit – 1:30PM JOIN HERECore Blast – 6:00PM JOIN HERETuesdayStrict PressAt Home WorkoutsCrossFit – 1:30PM JOIN HERE WednesdayHigh Hang Squat CleansAt Home WorkoutsCrossFit – 1:30PM JOIN HERECore Blast – 6:00PM JOIN HEREThursdayCore StrengthAt Home Workouts CrossFit – 1:30PM JOIN HEREFridayBack SquatsAt Home Workouts CrossFit – 1:30PM...Read More

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