———————————————————— Snatch ComplexE3MOM 21 1 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat (ME) 5 Rounds20 Air Squats20 Kettlebell Swings (24/16) (Fx: 16/12)5 Power Cleans (165/115) (Fx: 115/80)Read More

———————————————————— AMRAP 36With a Partner, Alternating Movements400m Run (one partner)5 Devil’s Press + DB Thruster (50/35) (Fx: 35/20)10 DB Farmers Carry Box Step Overs (50/35) (Fx: 35/20)Read More

———————————————————— Overview of the WeekMonday: Bench PressTuesday: Partner DB MetConWednesday: Snatch ComplexThursday: DeadliftsFriday: Back SquatsSaturday: Power CleansSunday: Split Jerks ———————————————————— Meathead Monday: Superset:Bench Press: 4 x 5 (ME)Strict pull-ups (minimum 10 each round, feel free to go weighted) 3-4 Sets:DB Bicep Curls 8 each side (ME)DB Tricep Kick Backs 8 each side (ME)Single Arm DB/KB...Read More

———————————————————— E3MOM 21Alternating Movements5 Touch and Go Push Jerks Set 1: 70%Set 2: 75%Set 3: 75%Set 4: 75%Set 5: 80%Set 6: 80%Set 7: 80% AMRAP 750 Air Squats10 Ring Dips (Fx: 5 Ring Dips) (Rx+: High Rings)Read More

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. ———————————————————— “Danny”AMRAP 2030 Box Jumps (24/20)20 Push Press (115/75)30 Pull-Ups Core Finisher:3 Rounds0:30 Hollow...Read More

Memorial Day Murph and Cookout! We love this time of year and this opportunity to honor the fallen. We will be running one large 10 AM Hero WOD on Monday, May 27th. Then we will bust out the grill and turn up the music. Members are welcome to bring friends, drinks and food they want...Read More

———————————————————— Clean and Jerk ComplexE3MOM 21 1 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME) 3 Rounds25 American Kettlebell Swings (24/16) (Fx: 16/12)25 Front Rack Lunges (95/65) (Fx: 75/55)Read More

CFR7, we are excited to announce that Rachel Christine will be expanding her role and joining us as a full time Assistant Manager supporting CFR7 & BCF! We can’t wait to receive more of her positive energy and enthusiasm in our community!=====================================Hi! My name is Rachel and I am so happy to be a part of this...Read More

CFR7, we are excited to announce that Rachel Noah will be expanding her role and joining us as a full time Assistant Manager supporting CFR7 & BCF! We can’t wait to receive more of her positive energy and enthusiasm in our community!=====================================Hi! My name is Rachel and I am so happy to be a part of...Read More

———————————————————— Overview of the WeekMonday: Back SquatsTuesday: Power SnatchesWednesday: Long MetConThursday: Clean & Jerk ComplexFriday: DeadliftSaturday: “Danny”Sunday: Push Jerks ———————————————————— Back Squat:E4MOM 20Set 1: 6@70-75%Set 2: 6@75-80%Set 3: 6@75-80%Set 4: 6@80-85%Set 5: 6@80-85% With a Partner, Alternating Full Rounds10 Rounds10/8 Calorie Row 10 Burpees over the RowerTime Cap 14 MinutesRead More