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

Strength E2MOM 10Push Jerk1 – 4: 3 @80 – 85%5: AMRAP @80 – 85% Conditioning EMOM 151: 20/15 Cal Ski (Fx: 15/10)2: 20/15 Cal Bike (Fx: 15/10)3: 20/15 Cal Row (Fx: 15/10)4: 1 Hang Squat Clean (ME)5: Rest Score is heaviest hang squat clean.Read More

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. “JT” 21 – 15 – 9Handstand Push UpsRing DipsPush Ups Post-WOD Strength/Skill E2MOM 1010 Back Rack Lunges (↑)Read More