Seventh Heaven/Open Gym: 7:15 – 9 AMSquad WOD: 9 & 10 AM Squad WOD8:00 on, 2:00 off – w/ Partner, Alternate Full RoundsAMRAP 812/8 Calorie Ski (FX: 8/6)8 Shoulder to Overhead (115/80) (FX: 75/55) AMRAP 812/8 Calorie Bike (FX: 8/6)8 Back Rack Reverse Lunge (115/80) (FX: 75/55) AMRAP 812/8 Calorie Row (FX: 8/6)8 Hang Power...Read More

Seventh Heaven tomorrow at 7:15 AM! StrengthEvery 2:30, 6 Sets3 Back Squat (60, 65, 70, 75, 80, 80-85%) ConditioningAMRAP 1221 Sit-Ups15 Pull-Ups (FX: 9 OR Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)9 Burpee Box Jump Overs (24/20)*RX/RX+ Min: 4 roundsRead More

Strength4 Rounds of 1:00 on, :10 off1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 64 Double Unders (FX: 48) (RX+: 72)3-4)AMRAP6 50′ Shuttle Runs6 Handstand Push-Ups (FX: 3 OR 1 Abmat) 5-6) Rest*RX/RX+ Min: 5 Rounds Cooldown1:00-2:00 Wrist Stretching1:00/1:00 Calf Stretch w/ Rig1:00/1:00 Crossbody Banded Shoulder StretchRead More

StrengthEvery 2:00, 8 SetsPower Clean1-2) 3 @ 65-70% of 1RM Clean and Jerk3-4) 2 @ 75-80%5-8) 1 @ ↑, build to heavy single*Reset b/t reps ConditioningFor Time:20 Wall Balls (20/14)12 Clean (135/95) (FX: 95/65) (RX+: 185/125)20 Wall Balls (20/14)8 Clean (185/125) (FX: 135/95) (RX+: 225/155)20 Wall Balls (20/14)4 Clean (225/155) (FX: 155/105) (RX+: 275/185)*12:00 CapRead More

StrengthIn 10:00Build to Heavy Weighted Strict Pull-Up Triple FX:Every 2:00, 5 Sets3 Banded Strict Chest to Bar Pull-Ups w/ 3s Down ConditioningAMRAP 15250/200m Row15 Toes to Bar (FX: 10 OR Hanging Leg Raises)15 Line Facing Burpees*RX Min: 4 RoundsRead More

Weekly OverviewEvents/ClassesMondaySplit JerkTuesdayStrict Pull-Up DevelopmentWednesdayCleanThursdayConditioning IntervalsFridayBack SquatSaturdaySquad WODSundayPush / Pull Bodybuilding StrengthEvery 2:30, 5 Sets3 Split Jerk1-2) 65-70%3-4) 70-75%5) 75-80% Conditioning4 Rounds for Time:200m Run16 Goblet Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)40′ Handstand Walk (FX: 20′ OR 4 Wall Walks) (RX+: 60′)*15:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 10 Strict Ring Dips w/ Pause in Dip (Banded/Weighted)2) 10 Strict Chin-Ups w/ Pause in Hang (Banded/Weighted)3) :30/:30 Side Plank ConditioningAMRAP 126 50′ Shuttle Runs9 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)12 Push-Ups (FX: On Knees) (RX+: Hand Release Push-Ups*RX/RX+ Min: 6 RoundsRead More

Happy 10 Year Anniversary!WEAR A CFR7 SHIRT AND COME CELEBRATE! Come support and cheer as we host our AM v Noon v PM Throw-down, followed by Famous Dave’s BBQ! We will kick things off at 9 AM and be finished within a few hours! Feel free to bring a dessert or drinks to share! Come...Read More

We want to celebrate our community and all of YOU! This year we are celebrating 10 YEARS since we’ve opened the doors at CFR7! We’ve have been through so many seasons and chapters as a community, from humble beginnings, to surviving COVID, to forming a barbell club, to hosting competitions, and being able to claim...Read More

StrengthEvery 2:00, 8 Sets1 High Hang Power Clean + 1 High Hang Squat Clean1-4) w/ Pause in Dip @50, 55, 60, 65%5-8) 70-75%*Hold onto bar b/t reps*Set weights for 1-4), range for 5-8) Conditioning5 Rounds for Time:15 Box Jumps (24/20)3 Power Cleans3 Front Squats*(RX: 155/105) (FX: 115/80) (RX+: 185/125)*10:00 CapRead More