Category

WOD
SATURDAY SQUAD-WOD Complete with Partner, You-Go-I-Go!AMRAP 8 24 Burpees Over Bar 48 Back Rack Lunges (RX: 115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55) AMRAP Single DB Devil’s Press (RX: 50/35) (FX: 35/20) (RX+: 70/50) (SC: 20/10) Rest 3 mins AMRAP 8 24 Burpees Over Bar 36 Squat Cleans (RX: 135/95) (FX: 115/80) (RX+: 155/105) (SC:...
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Strength 3 Rounds10 Goblet or Double Kettlebell Front Rack Cossack Squats:30 Each Arm Single Arm High Plank5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning 2 Rounds20 Burpees400m Run20 Burpees20 Chest to Bar Pull Ups (Fx: Pull Ups)
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Impromptu Sunday-Funday!When: This weekend! Sunday, April 10th, from 1-4pmWhere: Tysons Corner Starr Hill Biergarten (1805 Capital One Drive) What: Come enjoy 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 102...
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AB ATTACK!Get that six-pack ready for your beach trip by coming to Ab Attack with Mariah at 6:45 PM tonight! Conditioning 5 Rounds600/500m Row (Fx: 500/450) (Rx+: 700/600m)100 Double Unders (Fx: 70)20 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)
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Need to work on your mobility? Join us for our Inaugural Mobility Class with Coach Scinju tonight at 5:45 PM! Impromptu Sunday-Funday!Mark your calendars to come to Starr Hill Biergarten this Sunday, April 10th, from 1-4pm! Come enjoy a relaxing afternoon with the CFR7 family outside of the gym. There is plenty of room on...
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Need to work on your mobility? Join us for our Inaugural Mobility Class tomorrow evening at 5:45 PM! Our focus this week will be on our shoulders. Weekly OverviewEvents/ClassesMondayFunctional Body Building – ArmsTuesdayStrict HSPU and Knees-to-ChestInaugural Mobility Class at 5:45 PMWednesdayLong ConditioningAb Attack at 6:45 PMThursdayPause Back SquatsFridayFunctional Body Building – LegsSaturdayCleansOlympic Weightlifting Class at...
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Strength E2MOM 8Rx:1 Snatch Drop + 2 Overhead Squat (↑) Fx:1 Snatch Balance + 2 Overhead Squat (↑) Directly into…E2MOM 82 High Hang Squat Snatches (↑) Conditioning EMOM 101 – 2: 35/25 Calorie Bike (Fx: 25/20) (Rx+: 40/30)3 – 10: AMRAP20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Overhead Squats (95/65) (Fx: 75/55) (Rx+:...
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PARTNER WOD16 min AMRAP w/ Partner, split however you want (except burpees):1000m Ski (Fx: 800m Row) (Rx+: 1200m Row) (Sc: 4 min cap) 12 Synchro Bar Facing Burpees (Sc: Synchro Burpees) 36 Front Squats 24 TTB (Fx: Knee Raises) (Sc: Ring Rows) Rest 6 mins — Switch AMRAPS 16 min AMRAP w/ Partner, split however...
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Strength E3MOM 155 Deadlifts @60-70% (Not touch-and-go, add up to 3″ deficit if possible)10 Banded Hamstring Curls Conditioning AMRAP 14300m Run11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
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Conditioning E5MOM500/450m Row (Fx: 450/400) (Rx+: 550/500)15 Burpee Box Jumps (24/20)AMRAP Wall Balls (20/14) (Rx+: 11’/10′) Continue until you have completed 150 wall balls (Fx: 100)
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