Join Coach Mariah for Ab Attack at 5:45 PM today! StrengthEvery 3:00, 5 Sets1) 5 Front Squat (70-75%)2-3) 5 Front Squat (75-80%)4-5) 12 Front Squats (45-50%) Superset Accessory1-3) 6-10 Rower Pike-Ups (FX: Tuck-Ups) Conditioning4 Rounds of 2:00 on/2:00 off27/18 Calorie Row (FX: 24/16) (RX+: 30/21) +AMRAP Wall Balls (20/14)Read More

Momentum 2.0 Nutrition Challenge Information SessionTONIGHT, 7:30 PM at CFR7 with Coach Cameron! Come learn everything you need to know about the Nutrition Challenge (start date, January 2023!) StrengthEvery 3:00, 5 Sets1) 5 Bench Press (70-75%)2-3) 5 Bench Press (75-80%)4-5) 10 Pause Bench Press (50-55%)Superset Accessory1-3) 10 Prone Swimmers ConditioningFor Time:1-2-3-4-5-6 Wall Walks (FX: up...Read More

Photo by Anthony Ledesma Weekly OverviewEvents/ClassesMondayClean and JerkTuesdayBench PressWednesdayFront Squat5:45 PM – Ab AttackThursdayDeadliftFridayOverhead Squat DevelopmentSaturdaySquad WODSundayStrict Gymnastics StrengthEvery 2:00, 8 Sets1-4) 1 Squat Clean + 1 High Hang Power Clean + 1 Split Jerk (↑, start around 65-70% 1RM CJ)5-8) 1 Squat Clean + 1 Hang Power Clean + 1 Split Jerk (↑)*Hold onto...Read More

StrengthEvery 3:00, 5 Sets1-3) 5 Strict Press (70-75%)4-5) 10 Pause Strict Press (45-50%)Superset Accessory1-5) 20 Underhand Banded Pullaparts ConditioningAMRAP 12 250/200m Row (FX: 200/150m) 20 Jump Switch Lunges 20 Box Jumps (30/24) (FX: 24/20) 20 Straight Leg Sit-Ups (FX: Sit-Ups)Read More

Saturday Schedule 7:15 AM: Seventh Heaven, Competition WOD9 AM & 10 AM: Squad WOD 10 Rounds for Time w/ Partner – Alternate Full Rounds 15 Wall Balls (20/14) (FX: 12) (RX+: 11’/10′) 12 Toes to Bar (FX: 9) (RX+: 15) 9 Deadlifts (155/105) (FX: 135/95) (RX+: 185/125) 6 Synchro Burpees 25:00 Cap Post-WOD Recovery2:00/2:00 Pigeon...Read More

Modified Class Schedule: 9 AM – WOD10 AM – WOD StrengthEMOM 121) 10/10 Single Leg Glute Bridge2) 15 Hollow Rocks3) :20/:20 Side Plank4) :45 Wall Sit Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Calorie Row4) AMRAP Kettlebell Swings (24/16) (FX: 16/12)5) AMRAP Burpees to 6″ Target (FX: Burpees)*Score is...Read More

HAPPY THANKSGIVING! The CFR7 team is so grateful and thankful for our entire community and everything that each of you brings to Route 7 Nation! We hope you have a restful and fulfilling holiday! Modified Thanksgiving Class Schedule: 7:30 AM – Open Gym9 AM – WOD10 AM – WOD Photo by Anthony Ledesma “Thanksgiving with...Read More

Wednesday Thanksgiving Schedule: 6 AM – WOD/Open Gym7 AM – WOD/Open Gym12 PM – WOD/Open Gym3 PM – WOD StrengthEvery 4:00, 4 Sets16 Back Rack Reverse Lunge100′ Sandbag Bear Hug Carry (FX: Kettlebell Farmer’s Carry) ConditioningEMOM 121) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)2) 3 Rope Climbs (FX: 2) (RX+: 4)3) AMRAP Goblet Step Ups...Read More

Upper back feeling tight? Join Coach Scinju for a Mobility Class at 5:45 PM! Photo by Anthony Ledesma StrengthEvery 2:00, 8 Sets1-2) 1 High Hang Power Snatch + 2 Touch and Go Power Snatch (↑, start around 50-60% of 1RM Snatch)3-4) 1 Hang Power Snatch + 2 Touch and Go Power Snatch (↑)5-8) 3 Touch...Read More

Working on your Ring Muscle-Ups? Join Coach Kevin for a Skills Clinic today at 5:45 PM! Weekly OverviewEvents/ClassesMondayFront Squat5:45 PM – Ring Muscle Up Skills ClinicTuesdayPower Snatch5:45 PM – Thoracic Spine Mobility ClassWednesdayLunge/SandbagThursday“Thanksgiving with the Girls”FridayLong ConditioningSaturdaySquad WODSundayStrict Press StrengthEvery 3:00, 5 Sets1) 5 Front Squats (65-70%)2-3) 5 Front Squat (70-75%)4-5) 10 Front Squats (45-50%)...Read More