Conditioning 2:00 to Complete:40/32 Calorie Assault Bike (Fx: 30/22) At 2:00 begin: 9 Rounds7 Burpees over the Bar7 Deadlifts (225/155) (Fx: 185/125)250/200m Row Time Cap 35:00Read More
Member Spotlight – Daniela Sonderegger (October 2015) – How many days a week do you workout (and typically what time slot)? I workout 5 or 6x a week. Iām usually at the gym with the early bird crew at 6:00 or 7:00 am. – What is your favorite thing about CFR7? The gym is big...Read More
“Jackie” “Jackie”1000m Row50 Thrusters (45/35)30 Pull Ups Skill/Strength 5 Each Side Segmented Turkish Get UpsMove to a position of support and then back down to start, moving up the list by one position each time.ElbowStraight ArmBridgeBoxLungeFull StandRead More
Strength E2MOM 101 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (ā) Conditioning AMRAP 1610 Toes to Bar (Fx: 7) (Rx+: 15)10 Handstand Push Ups (Fx: 7) (Rx+: 15)10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More
Member Spotlight! Over the next few weeks, we will be spotlighting the newest members of the CFR7 5 Year Club. Keep an eye out for their bios, and make sure you congratulate them for being so consistent! Arslaan Khan (July 2015) – How many days a week do you workout (and typically what time slot)?...Read More
SCHEDULE CHANGE: New WOD added Saturday at 8am! Please reserve classes and PLEASE respect your workout buddies by showing up if you reserve class. If you are uncertain if you can attend the WOD, please drop the class as soon as possible (minimum 1 hour prior to the start of the WOD) so someone on...Read More
Strength E2MOM 8Rx:3 Strict Toes to Bar4 Kip Up/Strict Down Toes to Bar5 Kipping Toes to Bar Fx:3 Strict Leg Raises4 Kipping Toes to Bar Rest 2:00EMOM 81: :45 Ring Support Hold (Fx: :30) (Rx+: 1:00)2: Rest Conditioning 500m Ski Erg Time TrialRead More
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