Member Spotlight – David Majors (August 2015) How many days a week do you workout (and typically what time slot)? Weekends. In the past I went 3-5 a week, mostly at noon. – What is your favorite thing about CFR7? Top coaches and instruction. The excellent quality is particularly noticable after dropping in to a...Read More

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

Strength E2MOM 101 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (↑) Conditioning E2MOM 161: 35/27 Calorie Ski Erg (Fx: 27/21)2: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)3: Rest4: RestRead More

Strength E2MOM 123 Strict Press (↑) Conditioning AMRAP 822 Wall Balls (20/14) (Rx+: 11’/10′)22 Dumbbell Goblet Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)Read 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. I’m 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 (↑) 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

Strength 3 Rounds:12 Double Dumbbell Bench Press18 Banded Lat Pushdowns Time Cap 10:00 Conditioning AMRAP 1818 Burpee Box Jump Overs (24/20)18 Russian Kettlebell Swings (32/24) (Fx: 24/16)9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)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