Conditioning E2MOM 401: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)2 – 4: 800m RunAMRAP10 Hand Release Push Ups10 Pull UpsRead More

Don’t forget about the CFR7 Post-Open/Spring Celebration at 2 PM today! “Quarterfinals Test 5” 9 – 6 – 3Snatch (155/105) (Fx: 115/80) (Rx+: 185/135)Burpee Box Jump Overs (30/24) (Fx: 24/20) (Rx+: 30 for men and women) Time Cap 7:00 Post-WOD Finisher E2MOM 181: 10 Each Side Pallof Press2: 50m Each Arm Suitcase Carry3: :45 Each...Read More

Strength E3MOM 151 High Hang Power Clean + 2 Hang Power Cleans (↑) Conditioning 4 Rounds6 Each Arm Kettlebell Hang Cleans (32/24) (Fx: 24/16)12 Russian Kettlebell Swings (32/24) (Fx: 24/16)72 Double Unders (Fx: 54)Read More

Strength 3 Rounds10 Each Arm Kettlebell Front Squat10 Each Arm Kettlebell Deadlift (Add deficit if possible)5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning AMRAP 1218/14 Calorie Row (Fx: 14/9)24 Toes to Bar (Fx: 16)Read More

Strength E2MOM 201: 8 Bench Press @65 – 70%2: 8 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning 15 – 12 – 9 – 12 – 15Power Cleans (75/55) (Fx: 45/35) (Rx+: 95/65)Push Jerks (75/55) (Fx: 45/35) (Rx+: 95/65)Read More

Strength E2MOM 105 Back Squats@70 – 80% Conditioning EMOM 161: 275/220m Ski (Fx: 220/180) (Rx+: 300/250)2 – 4: 500m Run (Fx: 400) (Rx+: 600)Read More

CFR7 Post-Open/Spring Celebration Don’t forget about our group outing to Crooked Run Brewing this Saturday at 2 PM! You can find details on the Facebook event. Weekly OverviewEvents/ClassesMondayRing Dips/Pull UpsFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayBack SquatsWednesdayBench Press/Pendlay RowThursdayLeg StrengthFree 7-Fit Class at 6:30PM! Click here to register nowFridayHang Power CleansSaturdayQuarterfinals Test...Read More

SURVEY REMINDER- today is the LAST day to submit your CFR7 customer satisfaction survey! We would love to hear your feedback, so please pull up the email we sent April 1st and spend 15 minutes of your Sunday providing us with valuable feedback! Thanks!! Strength EMOM 121: 6 – 8 Barbell Roll Outs2: :15 –...Read More

Strength E2MOM 105 Deadlifts @70 – 80% Reset every rep and start from dead stop. Conditioning AMRAP 1122 Sit Ups22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Don’t forget about Coach Elizabeth’s Rowing Clinic tomorrow! Details are here! “Karen” 150 Wall Balls Post-WOD Finisher 3 Rounds10 Bottom Half Barbell Biceps Curls10 Top Half Barbell Biceps Curls10 Barbell Biceps Curls10 Bottom Half Band Triceps Extension10 Top Half Band Triceps Extension10 Band Triceps ExtensionRead More