CFR7 Post-Open/Spring Celebration Don’t forget about our group outing to Crooked Run Brewing this Saturday at 2 PM! You can find details on the Facebook event. Weekly OverviewEvents/ClassesMondayRing Dips/Pull UpsFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayBack SquatsWednesdayBench Press/Pendlay RowThursdayLeg StrengthFree 7-Fit Class at 6:30PM! Click here to register nowFridayHang Power CleansSaturdayQuarterfinals Test...Read More

SURVEY REMINDER- today is the LAST day to submit your CFR7 customer satisfaction survey! We would love to hear your feedback, so please pull up the email we sent April 1st and spend 15 minutes of your Sunday providing us with valuable feedback! Thanks!! Strength EMOM 121: 6 – 8 Barbell Roll Outs2: :15 –...Read More

Strength E2MOM 105 Deadlifts @70 – 80% Reset every rep and start from dead stop. Conditioning AMRAP 1122 Sit Ups22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Don’t forget about Coach Elizabeth’s Rowing Clinic tomorrow! Details are here! “Karen” 150 Wall Balls Post-WOD Finisher 3 Rounds10 Bottom Half Barbell Biceps Curls10 Top Half Barbell Biceps Curls10 Barbell Biceps Curls10 Bottom Half Band Triceps Extension10 Top Half Band Triceps Extension10 Band Triceps ExtensionRead More

Athlete Spotlight: Shivon Sood As someone with a competitive spirit who did not grow up playing sports, CrossFit was exactly what I was looking for and needed in my life. I started it five years ago as a way to manage my stress while working my first job out of college but I’ve gotten so much...Read More

Thank you to the 50+ survey responses so far! We’d love to hear from more of you, so we are going to extend the survey deadline until midnight on Sunday, April 18th. Please take 15 minutes to help us learn what we are doing well and how we could improve our operations! Reminder – the...Read More

Strength E2MOM 201: 10 Bench Press @65 – 70%2: 10 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning AMRAP 710 Burpees Over the Bar5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)Read More

Weekly OverviewEvents/ClassesMondayLong ConditioningFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayBench Press/Pendlay RowWednesdayFarmer’s Lunges/Goblet SquatsThursdayPower Snatch ComplexFree 7-Fit Class at 6:30PM! Click here to register nowFridayKarenSaturdayDeadliftsFree 7-Fit Class at 10AM! Click here to register nowRowing Clinic by Coach Elizabeth! Click here for details.SundayCore Work Conditioning E3MOM 361: 20/15 Calorie Assault Bike (Fx: 15/10)AMRAP Rope...Read More

Long Conditioning 4 Rounds1000m Run30 Push Press (125/85) (Fx: 85/60) (Rx+: 145/100)30 Lunges Time Cap 42:00Read More

Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon! Want to get better at rowing? Get some training from Coach Elizabeth! As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage...Read More