Virtual Classes! CrossFit – 1:30PM JOIN HERE Strength: E5MOM 1520 Back Squats (A) Conditioning:  AMRAP 73 – 6 – 9 – 12…Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)Weighted Sit ups (45/25) (Fx: 25/15) [divider scroll_text] At Home Workout Strength:E2MOM 165 Each Leg Tempo Bulgarian Split Squats (30×1) :30 Max Jump Switch Lunges Conditioning: AMRAP 710...Read More

Virtual Classes! CrossFit – 1:30PM JOIN HERE Conditioning:  AMRAP 1520 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)200m Run With Wall Ball (20/14) Core Strength:  4 Rounds :30 Bicycle Kicks:30 Rest :30 Flutter Kicks:30 Rest :30 Hollow Hold :30 Rest [divider scroll_text=] At Home Workout Core Strength:4 Rounds 1:00 Low Plank :30 Left Side Plank:30 Right Side PlankRest...Read More

Virtual Workouts!!! CrossFit – 1:30PM JOIN HERE Core Blast – 6:00PM JOIN HERE Strength:  E2MOM 103 High Hang Squat Cleans (↑) NOT MAX EFFORT! Conditioning:  2 Rounds75 Double Unders (Fx: 50 DUs)50 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)25 Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24) [divider scroll_text=] At Home Workouts  Strength: EMOM x20 1:...Read More

Virtual Workouts!!! CrossFit– 1:30PM JOIN HERE Strength: E3MOM 1510 Strict Press (↑) Conditioning:  AMRAP 1212 Box Jumps (24/20)6 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95) [divider scroll_text=] At Home Workouts  Core Strength: 5 Rounds :30 Bicycle Kicks :30 Flutter Kicks :30 Hollow Hold :30 Arch ExtensionsRest 2:00 Conditioning:6 – 9 – 12 – 15 Burpees Left Arm...Read More

Weekly Overview and At Home Workout TimesMondayLong MetconAt Home WorkoutsCrossFit – 1:30PM JOIN HERECore Blast – 6:00PM JOIN HERETuesdayStrict PressAt Home WorkoutsCrossFit – 1:30PM JOIN HERE WednesdayHigh Hang Squat CleansAt Home WorkoutsCrossFit – 1:30PM JOIN HERECore Blast – 6:00PM JOIN HEREThursdayCore StrengthAt Home Workouts CrossFit – 1:30PM JOIN HEREFridayBack SquatsAt Home Workouts CrossFit – 1:30PM...Read More

Virtual Classes! Yoga– 10:00AM JOIN HERE Strength:  E2MOM 1010 Tempo Deadlifts (30×1) (↑)NOT MAX EFFORT! Conditioning:  20 – 15 – 10Hand Release Push UpsHang Power Cleans (95/65) (Fx: 75/55) (Rx+: 135/95)Read More

Strength: E2MOM 103 High Hang Squat Snatches (↑)NOT MAX EFFORT! Conditioning:  3 Rounds400m Run10 Burpee Box Jump Overs (24/20)20 Dumbbell Snatches (50/35) (Fx: 35/20)Time Cap 15:00Read More

We are back in action! Check Zen Planner for the updated schedule and to reserve for outdoor WODs!!!  Phase 1 Member’s Guide We are extremely excited to have all of you back at CFR7 to start training again. As we move through the reopening phases it will be extremely important that we all strictly adhere...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HERE Core Strength: Death By Sit-upsStart with 2 reps and add 2 reps every minuteTime Cap 15:00Conditioning:AMRAP 1020 Single Arm DB/KB Deadlift 15 Single Arm DB/KB Push Press 10 Single Arm DB/KB Hang Squat CleanRead More

Virtual Workouts!!! CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE ju Strength:E3MOM 15 6 Each Leg Tempo Front Rack DB/KB Box Step Ups (:04 Descent) Front rack on same side as working leg/Switch leg and front rack after all 6 reps are completed. Conditioning:50-40-30-20-10Russian Kettlebell/Dumbbell...Read More