Conditioning EMOM 361: 200m Run2: 20/15 Calories (Fx: 15/10)3: 80 Double Unders (Fx: 60)4: AMRAP Wall Balls5: Rest6: RestRead More

Mark your calendars for our Nutrition Seminar! Next Wednesday, September 29th at 7:30 PM at CFR7! Come learn about a range of nutrition information, including pre-workout fueling and hydrations strategies tailored specifically to the time you usually work out! Strength EMOM 101 Squat Snatch @80 – 85% Conditioning 4 Rounds20/15 Calorie Row (Fx: 15/10) (Rx+:...Read More

Strength Every 1:30 for 9 Sets1 Split Jerk1 – 3: 75 – 80%4 – 6: 80 – 85%7 – 9: 85 – 90% Conditioning AMRAP 1111 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)11 Ring Dips (Fx: Hand Release Push Ups)2 Rope Climbs (Fx: 1) (Rx+: Legless)Read More

Don’t forget about the Ring Muscle-Up Clinic with Coach Kevin this evening! Strength 20:00 to Establish6RM Back Squat 20:00 to Establish6RM DeadliftRead More

Today is Bring-A-Friend day! If you know someone who would be interested in trying out CrossFit, bring them in today! Strength E3MOM 155 Bench Press (↑) Conditioning With a Partner, Divide Reps As DesiredAMRAP 2010 Burpees Over the Kettlebell (Rx+: 15)20 Box Jumps (24/20) (Rx+: 30/24)30 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)400m Run...Read More

Weekly OverviewEvents/ClassesMondayGymnasticsFree 7-Fit Class at 6:30PM! Click here to register now. TuesdayConditioningBring-a-Friend Day!WednesdayBack Squat/DeadliftRing Muscle Up Skills Clinic! Sign up on ZenPlanner.ThursdaySplit JerkFree 7-Fit Class at 6:30PM! Click here to register now. FridaySquat SnatchSaturdayLong ConditioningFree 7-Fit Class at 10AM! Click here to register now. SundayPower Clean Strength EMOM 121: 3 Kip Swings + 3 Toes...Read More

Strength EMOM 101 Squat Clean @80 – 85% Conditioning AMRAP 168 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95)16/11 Calorie Row (Fx: 14/9) (Rx+: 18/13)32 Sit UpsRead More

Strength E2MOM 18Split Jerks1 – 3: 3 @70 – 75%4 – 6: 2 @75 – 80%7 – 9: 1 @80 – 85% Conditioning 3 RoundsWork :30/Transition :101: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 20/15)2: AMRAP Kettlebell Swings3: AMRAP Russian Kettlebell Swings4: Rest5: Rest Kettlebell Weights:(32/24) (Fx: 24/16)Read More

BRING-A-FRIEND DAY coming up on Tuesday, September 21! Our WOD will be designed for people with all levels of fitness experience, so bring your friends and family and show them why you love CFR7! “Nancy” 5 Rounds400m Run15 Overhead Squat (95/65) Post-WOD Skill/Strength 3 Rounds2 Turkish Get Ups Each Arm (↑)10 Alternating Barbell Side Bends10...Read More

BRING-A-FRIEND DAY coming up all day on Tuesday, September 21! Our WOD will be designed for all people with all levels of fitness experience, so bring your friends and family to show them why you love CFR7! Strength Every 1:30 for 8 Sets2 Power Snatches @80 – 85% Conditioning AMRAP 144 – 8 – 12...Read More