Upper back feeling tight? Join us for our Mobility Class tonight at 5:45! Reserve your spot on ZenPlanner right now! Strength E3MOM 181 – 3: 2 Tempo Front Squats (33×1) @75 – 80%4 – 6: 3 Front Squats @80 – 85% Conditioning 3 Rounds500m Run (Fx: 400m)10 Each Arm Dumbbell Front Rack Lunges (50/35) (Fx:...Read More

Weekly OverviewEvents/ClassesMondayStrict HSPUTuesdayTempo Front SquatsMobility Class at 5:45 PMWednesdayPower CleansAb Attack at 6:45 PMThursdayKarenFridayLong ConditioningSaturdayFunctional Bodybuilding (Legs)Olympic Weightlifting Class at 11 AMSundayPower Snatch Strength 5 Rounds Rx+:3 – 5 Wall Facing Strict Handstand Push Ups or Freestanding Strict Handstand Push Ups (With Spotter if needed)10 Each Arm High Plank Banded Presses10 Each Arm High Plank...Read More

Conditioning AMRAP 351000m Run5 Rope Climbs (Fx: 3)10 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)20 Hand Release Push UpsRead More

Saturday Squad-WOD 20 min AMRAP w/ Partner 25 Synchro Air Squats (RX+: 30 Non-Synchro Pistols) (SC: Non-Synchro) 50 Shoulder to Overhead 25 Synchro Air Squats 40 Toes to Bar (FX: Hanging Leg Raise) (RX+: 60 Toes to Bar) (SC: 40 Sit-ups) 25 Synchro Air Squats 50 Hang Power Cleans Barbell Weights: (RX: 115/80) (FX: 95/65)...Read More

Strength E3MOM 15Power Snatch + Overhead Squat + Squat Snatch (↑) Conditioning 5 Rounds20 Wall Balls (20/14) (Rx+: 11’/10′)20/15 Calorie Row (Fx: 15/10)5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

Strength 4 RoundsRx+:5 Wall Worms3 Wall WalksHandstand Walk 5 – 10ft from Wall5 Tuck to L-Sit Extension on Parallettes Rx:5 Wall Worms3 Wall Walks10 Shoulder Taps5 Tuck to L-Sit Extension on Parallettes Fx:5 Wall Worms3 Plank to Pike on Box10 Pike Shoulder Taps on Box3 Each Leg Alternating Leg Lifts on Parallettes Conditioning AMRAP 710...Read More

A stronger core means heavier lifts! Build your core muscles at Ab Attack at 6:45 PM! Strength E3MOM 181 – 3: 2 Tempo Front Squats (33×1) @70 – 75%4 – 6: 3 Front Squats @75 – 80% Conditioning AMRAP 147 Power Clean and Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)14 Burpees21 Box Jump Overs (24/20)Read More

Feeling tight or stiff? Join us for the Mobility Class tonight at 5:45 PM! Strength E3MOM 1510 Each Arm Alternating Dumbbell Bench Press or Barbell Bench Press10 Ring Rows (Feet Elevated if Possible) Conditioning EMOM 151: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)2: AMRAP Push Ups3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)4: AMRAP Front...Read More

Need to work on your Kipping/Butterfly Pull Ups? Join us for our Skills Clinic tonight at 5:45 PM! Weekly OverviewEvents/ClassesMondayDeadliftsKipping/Butterfly Pullups Skills Clinic at 5:45 PMTuesdayBench Press/Ring RowsMobility Class at 5:45 PMWednesdayFront SquatAb Attack at 6:45 PMThursdayWall WalksFridaySnatchSaturdayPartner WorkoutOlympic Weightlifting Class at 11 AMSundayLong Conditioning Strength E3MOM 155 Tempo Deadlifts (30×1) (Full reset on every...Read More

Impromptu Sunday-Funday!Come join us TODAY at the Tysons Corner Starr Hill Biergarten (1805 Capital One Drive) from 1-4 PM, for a relaxing afternoon with the CFR7 family outside of the gym. There is plenty of room on the rooftop and lots of outdoor games and drink/food options. Friends and family welcome! Strength E2MOM 101: Rx+:...Read More