Conditioning4 Rounds of 1:00 on, :15 off1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)3) 11 Burpees to 6″ Target (FX: 9) (RX+: 12)4) AMRAP Calorie Bike5-6) Rest*RX/RX+ Min: 56/44 Calories (Avg 14/11/round) Cooldown1:00/1:00 Pigeon Pose1:00-2:00 Saddle PoseRead More

Weekly OverviewEvents/ClassesMonday1RM Squat Clean /Clean TechniqueTuesdayConditioning IntervalsWednesday1RM / 3RM Push PressThursdayBack SquatFridayStrict GymnasticsSaturdaySquad WOD7:30 AM Comp WODSundayStrict Press8:15 AM Summer Sunrise Yoga StrengthEvery 2:00, 8 SetsSquat Clean1-4) 2 @ 65, 70, 75, 80%5-8) 1 @ (↑)*Reset b/t reps*FX: 3 Reps for all sets; build by feel with no misses ConditioningFor Time:200m Run9 Cleans (135/95)200m Run6...Read More

Happy Father’s Day to all of the CFR7 Dads! StrengthEvery 3:00, 5 Sets12-10-8-6-4 Bench Press (↑, from 50-60%) Superset Accessory (3+ out of 5)16 Alternating Dumbbell Bicep Curls ConditioningAMRAP 1240 Double Unders (FX: 20 OR Single Unders)8 Hand Release Push-Ups (FX: Push-Ups)12 Push Press (95/65) (FX: 75/55) (RX+: 115/80)16 Sit-UpsRead More

Squad WODWith Partner, Alternate Full RoundsAMRAP 99 Calorie Bike (FX: 6)6 Burpee Chest to Bar Pull-Ups (FX: B. Pull-Ups) Rest 3:00AMRAP 99 Calorie Ski (FX: 6)6 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) Rest 3:00AMRAP 99 Calorie Row (FX: 6)6 Burpee Box Jump Overs (24/20) (FX: BB Get Overs)*Score: Total RepsRead More

StrengthEvery 2:00, 6 Sets1-3) 1 High Hang Power Snatch + 1 Power Snatch (55, 60, 65%)4-6) 1 Hang Power Snatch + 1 Power Snatch (70-75%)*Reset b/t reps Conditioning3 Rounds for Time:27 Wall Balls (20/14) (FX: 14/10)18 Overhead Plate Lunges (45/25) (FX: 25/15) (RX+: 55/35)9 Power Snatch (115/80) (FX: 75/55) (RX+: 135/95)*14:00 CapRead More

StrengthEvery 1:30, 3 Rounds1) 100′ Double Dumbbell Overhead Carry2) 1:00 PVC Passthroughs / 10 Ring Rows + 10 Kip Swings / 10 Scap Pull-Ups + 10 Kip Swings3) 15 Straight Arm Banded Lat Pulldown ConditioningAMRAP 20100m Run50′ Handstand Walk (FX: 25′ OR 5 Wall Walks)100m Run50 Double Unders (FX: Single Unders)100m Run15 Toes to Bar...Read More

StrengthEvery 3:00, 5 SetsFront Squats1-2) 4 @75, 80%3-5) 2 @85-90% FX:4 Front Squats (65, 70, 75, 80, 85%) ConditioningFor Time:30 Calorie Row15 Deadlifts30 Box Jump Overs (24/20)15 Front Squats*(RX: 165/115) (FX: 115/80) (RX+: 205/145)*10:00 CapRead More

StrengthEvery 1:30, 3 Rounds1) 10 Strict Ring Dips (Banded/Weighted)2) 10 Bent Over Row w/ Pause at Top3) :20-:30 Side Plank (each side) Conditioning3 Rounds of 1:00 on, :10 off1) 22/17 Calorie Bike (FX: 18/14) (RX+: 26/20)2) AMRAP Calorie Ski3) Rest4) Rest*Score: Total Calories Ski’ed*RX/RX+ Min: 48/36 Calories (Avg 16/12 per round)Read More

Weekly OverviewEvents/ClassesMonday“Coach Elizabeth” CFR7 Benchmark WODTuesdayRing Dips, Bent Over Row,Ski Conga LineWednesdayFront SquatThursdayLong Conditioning(Gymnastics Focus)FridaySnatchNew Evening Schedule 5 & 6 PM WOD onlySaturdaySquad WODSundayFather’s Day WOD “Coach Elizabeth”For Time:200m Row10 EKO Complexes400m Run8 EKO Complexes600m Row6 EKO Complexes800m Run4 EKO Complexes1000m Row2 EKO Complexes*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2...Read More

StrengthEvery 2:00, 3 Rounds1) 10 Ring Rows + 5 Strict Chin-Ups (Banded/Weighted)2) :15 Weighted Plank + :30 Plank3) 10 Double Kettlebell Deadlifts + 150′ Double Kettlebell Farmer’s Carry ConditioningAMRAP 88 Burpee Box Jump Overs (24/20) (FX: Get Overs)8 Chest to Bar Pull-Ups (FX: Pull-Ups)40 Double Unders (FX: 24 OR Single Unders)Read More