Work on your core strength and mobility at Core-Flex! Tonight at 5:45 PM! StrengthEvery 2:00, 8 Sets1 Hang Power Snatch + 1 Power Snatch1-3) 60-65%4-6) 65-70%7-8) 70-75%*Hold onto the bar b/t reps ConditioningAMRAP 10250/200m Row75 Double Unders (FX: 50 OR Single Unders)15 Hang Power Snatch (75/55) (FX: 55/35)*RX Min: 3 RoundsRead More

StrengthEvery 3:00, 4 Sets5 Front Squats (65, 70, 75, 80%) Superset Accessory (3+ out of 4)10 Weighted Wrist Rotations ConditioningFor Time:24-18-12-6 Burpees Over Bar12-9-6-3 Cleans – Ascending Weights*RX: (135/95), (185/125), (205/145), (225/155)*RX+: (135/95), (185/125), (225/155), (275/185)*FX: (95/65), (135/95), (155/105), (165/115)*14:00 CapRead More

Weekly OverviewEvents/ClassesMondayCore, Gymnastics DevelopmentTuesdayFront Squat WednesdaySnatch5:45pm Core FlexThursdayUpper Body Push / PullFridayLong ConditioningSaturdaySquad WODSundayUpper Body Push / Pull  StrengthEvery 1:30, 3 Rounds1) 100′ Double Dumbbell Overhead Carry2) 10-15 Strict Hanging Knee/Leg Raises3) 20 Seated Banded Rows ConditioningAMRAP 12200m Run6 Handstand Push-Ups (FX: 4) (RX+: Strict OR 2″/1″ Deficit)1 Rope Climb (RX+: 50/50 Legless)*RX/RX+ Min: 4 RoundsRead More

StrengthEvery 2:00, 3 Rounds1) 12/12 Back Rack Split Squat (30-40% of 1RM Back Squat)2) 12/12 Single Leg Hip Thrust3) 100’/100′ Single Kettlebell Farmer’s Carry ConditioningAMRAP 104-8-12-16, etc.Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)Russian Kettlebell Swings (24/16) (FX: 16/12)Burpee Over KettlebellRead More

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel....Read More

Join us THIS SATURDAY, November 2nd for an early Veterans Day celebration! We will be honoring all our CFR7 Veterans, and raising money for the Catch A Lift Fund (a non-profit organization founded in memory of Army Cpl. Chris Coffland, who lost his life in Afghanistan, while serving, in Operation Freedom). CAL supports post-9/11 combat...Read More

Happy Halloween!! Join us THIS SATURDAY, November 2nd for an early Veterans Day celebration! We will be honoring all our CFR7 Veterans, and raising money for the Catch A Lift Fund (a non-profit organization founded in memory of Army Cpl. Chris Coffland, who lost his life in Afghanistan, while serving, in Operation Freedom). CAL supports...Read More

Get better at your Bar Muscle-Ups at the Skills Clinic tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 3:00, 5 SetsBack Squat1-3) 5 @70, 75, 80%4-5) 10 @40, 50% Superset Accessory (3+ out of 5 sets)20/20 Banded Wrist Flexion w/ Rig ConditioningFor Time:21-18-15-12-9 Wall Balls (20/14) (FX: 14/10)200m Run after each round*12:00 CapRead More

StrengthEvery 3:00, 5 Rounds5 Push Press (60-70% 1RM CJ) + 20 Tibialis Raises*Touch and Go Conditioning5 Rounds for Time:5 Shoulder to Overhead (155/105) (FX: 115/80) (RX+: 185/125)10 Goblet Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)50 Double Unders (FX: 35)*13:00 CapRead More

Weekly OverviewEvents/ClassesMondayCleanTuesdayPush Press WednesdayBack Squat5:45pm Bar Muscle-UpSkills ClinicThursdayHalloween WODFridayUpper Body Push / Pull SaturdaySquad WOD9am Coffland Challenge Veteran’s Day WODSundayUnilateral Lower Body Strength and ConditioningAMRAP 1520/15 Calorie Row (FX: 15/10)15 Toes to Bar (FX: 10)10 Front Squats (115/80) (FX: 75/55)into… Rest 5:00 into…In 10:00Build to Heavy Squat Clean Single(FX: Every 2:00, 1 Power Clean + 1 Squat...Read More