Free 7-Fit Class at 7:00AM Click Here To Register now Strength: EMOM 151 Push Press and 1 Push Jerk (↑) Must be touch-and-go. Conditioning: AMRAP 10 10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)10 Single Arm Overhead Dumbbell Lunge (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)Read More

New CrossFit Teens Click HERE to Register! Strength: E3MOM 154 Back Squats (ME) Conditioning: AMRAP 93 – 6 – 9 – 12…Burpees Over the KettlebellAfter Each Set of Burpees5 Each Arm Kettlebell Front Squats (Rx: 32/24) (Fx: 24/16)Read More

Free 7-Fit Class at 7:00am Click Here To Register now Strength: Rx+: Max Unbroken Strict Muscle Ups Rx: Max Unbroken Strict Chest to Bar Pull Ups Fx: Max Strict Pull Ups Conditioning: 4 Rounds 30 Russian Kettlebell Swings (32/24) (Fx: 24/16)600m RunRest 1:00 Core Strength: 5 Rounds10 Weighted Sit Ups (↑)10 Russian Twist (Same weight...Read More

What a great celebration this weekend!! Fun BBQ, packed WODs and great energy as we say farewell to 3 great CFR7 coaches!! Brandon, Addie and Steve…we say goodbye for now but we know we will see you again in the future and sling barbells again together! Thank you for all you’ve done for the CFR7...Read More

Conditioning: “Elizabeth”21 – 15 – 9 Cleans (135/95) Ring Dips Finisher: 3 Rounds20 Hollow Rocks10 V-Ups (Fx: Tuck Ups)100m Double Kettlebell Front Rack Carry10 Double Kettlebell Bent Over RowRead More

Join us at noon for grilling and chilling as we wish Brandon, Addie and Steve success in their future endeavors! CFR7 will provide burgers and bratwursts, feel free to bring a side to share (reply on the Facebook page if you are bringing a side dish). Please RSVP on Facebook event page so we get enough meat...Read More

New CrossFit Teens Click HERE to Register! Strength: E3MOM 152 Tempo Thrusters (33×1) (↑) Conditioning: AMRAP 1050 Double Unders (Fx: 35 DUs)12 Back Rack Lunge (155/105) (Fx: 115/80)Read More

Free 7-Fit Class at 7:00AM Click Here To Register now Strength: E2MOM 16Power Snatches (ME)1: 5 Reps2: 4 Reps3: 3 Reps4: 2 Reps5: 1 Rep6: 1 Rep7: 1 Rep8: 1 Rep Conditioning: For Time: 14 – 12 – 10 – 8 – 6 – 4 – 2Chest To Bar Pull-Ups (Fx: Pull Ups)After Each Set...Read More

New CrossFit Teens Click HERE to Register! Conditioning: EMOM 241: 20/15 Calorie Assault Bike (Fx: 15/10)2 – 4: 400m Run1 Push Jerk (ME) Finisher: 4 Rounds1:00 Goblet Wall Sit10 Ring Body Saws (Fx: Floor Body Saws)Read More

Free 7-Fit Class at 7:00am Click Here To Register now Congratulations to Coach Nas on completing her CrossFit L-2 this past weekend!!! You are killing it! Keep up the great work!!! Strength: E3MOM 15Deadlifts1: 4 @75-80%2: 4 @80-85%3: 4 @80-85%4: 4 @80-85%5: 4 @85-90% Conditioning: AMRAP 88 Toes to Bar8 Alternating Dumbbell Snatches (50/35) (Fx:...Read More