Virtual Classes! CrossFit – 10:00AM JOIN HERE At Home Workout Strength:5 Sets: 20 Cossack Squats (Weighted if possible)1:00 Squat Hold (Weighted if possible)Rest 1:00 Between Rounds Conditioning: 30-20-10 Burpee Complex 50-40-30 High Knees Burpee Comlex: Kick Back, Perfect Push Up, Kick Forward, Jump, Air squatRead More

Virtual Classes! CrossFit – 12:00PM JOIN HERE At Home Workout: Strength:3 rounds:100Ft Single arm Over Head Lunge Walk (100ft Left/100ft Right) Use any object that you can keep overhead for all 100 Feet.Rest 2:00 between rounds. Conditioning: 2 Rounds: 4:00 Step-ups (Hold any weighted object)3:00 10 Meter Shuttle Runs2:00 Sumo Deadlift High Pull (Single Arm High Pull...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HERE At Home Workout Strength: 3 Sets 1:00 AMRAP Decline Push-ups– Rest 1:00 –1:00 AMRAP Push-ups– Rest 1:00 –1:00 AMRAP Incline Push Ups – Rest 1:00 – Conditioning Part 2:100 – 80 – 60 – 40 – 20Double UnderAir SquatRead More

Virtual Workouts!!! CrossFit – 12:00PM JOIN HERECore Blast – 6:00PM JOIN HERE At Home Workout: Strength:5 Sets10 Tempo Good mornings (Weighted if possible) (33×1)10 Inch Worms 10 Tempo Single Leg RDL (Weighted if possible)(33×1) ConditionIng: 3 Rounds Work 4:00/Rest 2:00 AMRAP2 Wall Walks10 Broad Jumps 20 V-upsRead More

Virtual Workouts!!! Yoga– 12:00AM JOIN HERECrossFit– 5:30PM JOIN HERE At Home Workout Conditioning:10 Burpees 10 Burpees 25 Jumping Jacks 10 Burpees 25 Jumping Jacks 50 Double Unders 10 Burpees 25 Jumping Jacks 50 Double Unders 100 Sit-ups 10 Burpees 25 Jumping Jacks 50 Double Unders 100 Sit-ups150 Air-squatsRead More

At Home WOD Stream TimesMondayCrossFit – 12:00PM JOIN HERECore Blast – 6:00PM JOIN HERETuesdayYoga– 12:00PM JOIN HERECrossFit – 5:30PM JOIN HERE WednesdayCrossFit – 12:00PM JOIN HERECore Blast – 6:00PM JOIN HEREThursdayCrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HEREFridayCrossFit – 12:00PM JOIN HERE SaturdayCrossFit – 10:00AM JOIN HERE SundayYoga– 10:00AM JOIN HERE AT HOME WORKOUT: Conditoning Part 1EMOM 10100m...Read More

Virtual Classes! Yoga – 10:00AM JOIN HERE AT HOME WORKOUT: Strength: 10 Tempo Dips (31×1)5 Strict Pull Ups Use a bench, chair, couch or any other object for dips. If you do not have a pull up bar: Lay on the floor under a sturdy table. Reach up and grab the edge of the table with both...Read More

Virtual Classes! CrossFit With Coach Cooper! – 10:00AM JOIN HERE AT HOME WORKOUT: Strength: 5 RoundsMax Effort Handstand Holds (Fx: Pike Holds)Max Effort V-Ups or Tuck Ups-Rest 2:00 Between Rounds- Conditioning:AMRAP 1225ft Burpee Broad Jumps25ft Handstand Walk (Fx: Bear Crawl)Read More

Virtual Classes! CrossFit – 12:00PM JOIN HERE COVID – 19 Shutdown Update: CFR7 Community, First, we wanted to thank you all for your continued support during this difficult time. It is safe to say that it has certainly been challenging for everyone. Despite this, we are committed to continue to work hard for all of you (and...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HERE AT HOME WORKOUT: Strength5 Rounds :30 Plank Each DirectionRest :15 between each plank hold Conditioning:5k RunRead More