Strength E3MOM 155 Tempo Hanging Knee Raises (30×3) (Weighted with wall ball if possible)1:00 Reverse Plank Conditioning 3 Rounds14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)7 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)7 Overhead Squats (135/95) (Fx: 95/65) (Rx+: 155/105)Read More

Join us Monday, November 15, at 7:30PM for our Nutrition Seminar at CFR7: “Protein! The World of Macros, Part I” Come learn about the function/importance of protein, types of protein, and application in your work outs. *NO 7:30 PM WOD* Strength E2MOM 10Push Press1 – 4: 3@70 – 75%5: AMRAP @70 – 75% Conditioning With...Read More

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor...Read More

Strength E3MOM 18Squat Clean + 2 Front Squats (ME) Conditioning 60 Toes to Bar (Fx: 40) (Rx+: 80) But…Every time you break:500m Run Time Cap 12:00Read More

Strength E3MOM 18Snatch Deadlift to Knee with :03 Pause and :03 Eccentric + Power Snatch (↑) Conditioning 2 Rounds60 Double Unders30 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)30 Push Ups (Fx: 15) Time Cap 10:00Read More

Weekly OverviewEvents/ClassesMondayStrict PullupsFree 7-Fit Class at 6:30PM! Click here to register now. TuesdaySnatch ComplexWednesdayClean ComplexThursday“Armistice”Free 7-Fit Class at 6:30PM! Click here to register now. FridayPush PressSaturdayCore WorkFree 7-Fit Class at 10AM! Click here to register now. SundayRomanian Deadlift Strength E2MOM 105 Supinated Grip Strict Chest to Bar Pull Ups (Fx: Chin Over Bar) (Rx+: Weighted)5...Read More

Conditioning 3 Rounds1000m Run (Fx: 800m)20 Back Rack Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)20 Handstand Push Ups (Fx: 10) (Rx+: 30) Post-Conditioning Strength/Skill 4 Rounds10 Tempo Weighted Sit Ups (45/25) (30×3) (Fx: 25/15)20 Russian TwistsRead More

Strength E3MOM 18Clean Deadlift to Knee with :03 Pause and :03 Eccentric + Power Clean (↑) Conditioning AMRAP 816 Box Jumps (24/20)8 Push Presses (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Come celebrate the end of a GREAT year with us at Star Hill Biergarten tomorrow at 4PM! Strength E2MOM 10Sets 1 – 4: 7 Strict Toes to Bar (Fx: 5) (Rx+: 9)Set 5: AMRAP Record AMRAP set.Then…Max Wall Supported Handstand Hold (Rx+: Freestanding) Record Time Conditioning Every :30 for 6 Rounds1: 15/10 Calorie Bike (Fx:...Read More

Get ready for our Fall Social at Starr Hill Biergarten on Saturday at 4PM! Strength 20:00 to Establish:4RM Deadlift Conditioning AMRAP 105 Each Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)20 Russian Kettlebell Swings2 Rope Climbs (Fx: 1) (Rx+: 1 Legless, 1 Legged)Read More