Strength E3MOM 15Rx+:5 Tempo Strict Handstand Push Ups (50×5)100m Jog Rx:5 Tempo Kipping Handstand Push Ups (50×5)100m Jog Fx:5 Tempo Kipping Handstand Push Ups (30×3)100m Jog Scaled:5 Tempo Pike Handstand Push Ups (30×3)100m Jog Conditioning 21 – 15 – 9Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)9 – 15 – 21Burpees Over the BarRead More

Join us for a special 2022 Partner WOD at 9 and 10 AM 2022 PARTNER WOD 2021m Row (split as needed) 12 rounds (alternate rounds with partner)(Rx: 115/80) (Fx: 95/65) (Rx+: 135/95) 5 Deadlifts 4 Front Rack Lunges 3 Thrusters 2 Shoulder-to-overhead 1 Snatch 31 Synchro Bar Facing Burpees Over the Bar 2022m Row (split...Read More

We have a modified New Years Eve schedule today! We will have classes at 6 AM, 7 AM, Noon, and 3 PM. Strength EMOM 151 Power Clean (ME) Conditioning 4 RoundsWith a Partner, Alternating Movements200m Run20ft Handstand Walk (Fx: 40ft Bear Crawl) (Rx+: 40ft)20 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)Read More

SCHEDULE UPDATE: No 4:30 PM WOD today! Strength E2MOM 14Back Squats1: 3@75 – 80%2: 2@75 – 80%3: 1@85 – 90%4: 1@85 – 90%5: 1@90 – 95%6: 1@100%+7: 1@100%++ (optional) Conditioning AMRAP 918 Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)36 Kettlebell Swings72 Double Unders (Fx: 54)Read More

Strength E3MOM 153 Push Jerks (ME) Conditioning 2 RoundsWork :45/Transition :151: 17/11 Calorie Bike (Fx: 12/8) (Rx+: 20/15)2: AMRAP Toes to Bar3: 17/11 Calorie Ski (Fx: 12/8) (Rx+: 20/15)4: AMRAP Toes to Bar5: RestRead More

Strength E2MOM 14Deadlifts1: 3@75 – 80%2: 2@75 – 80%3: 1@85 – 90%4: 1@85 – 90%5: 1@90 – 95%6: 1@100%+7: 1@100%++ (optional) Conditioning 3 Power Snatches to start each set. Followed by:10 – 8 – 6 – 4 – 2Overhead Squats (135/95) (Fx: 95/65) (Rx+: 175/120)Read More

Weekly OverviewEvents/ClassesMondayLong ConditioningFree 7-Fit Class at 6:30 PM! Click here to register now. TuesdayDeadliftsWednesdayPush JerksThursdayBack SquatsFree 7-Fit Class at 6:30 PM! Click here to register now. FridayPower CleanModified Schedule! 6 AM, 7 AM, Noon, and 3 PMSaturdayPartner WODModified Schedule! 10 AMSundayHSPU Conditioning EMOM 281: 20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)2: 3 Ring Muscle Ups...Read More

Strength 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Rx+:Strict Handstand Push UpsStrict Chest to Bar Pull Ups Rx:Kipping Handstand Push UpsStrict Pull Ups Fx:Pike Handstand Push UpsRing Rows Conditioning 4 Rounds (2 mins work/1min rest)AMRAP22 Russian Kettlebell Swings (32/24) (Fx: 24/16)11 Thrusters (135/95) (Fx:...Read More

Merry Christmas! CFR7 is closed today.Read More

CLASS TIMES: 6 am, 7 am, 12 noon No evening classes! Merry Christmas Eve! Conditioning AMRAP 40With a Partner, Alternating Movements200m Run15 Toes to Bar (Fx: 10)10 Burpee Box Jumps Overs (24/20)Read More