5:30 PMNew 7Fit class time! Strength: EMOM 18Min 1: 10-15 GHD Sit Ups (Add weight if possible)Min 2: RestMin 3: Plank on Rings :45 (Add weight if possible)Min 4: RestMin 5: 10-15 Ring Push-ups (Add weight if possible)Min 6: Rest Fx:EMOM 18Min 1: 10-15 Weighted Sit UpsMin 2: RestMin 3: High Plank :45 (Add weight...Read More

REMINDERThis Saturday! Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >> 5:45 PMSkills & Mobility Clinic with Brandon! Strength: E4MOM 203 Tempo Front Squat (35×3)Set 1: 45-50%Set 2: 55-60%Set 3: 60-65%Set 4: 65-70%Set 5: 70-75%+ Conditioning: 3 Rounds10 Bar Muscle-Ups (Fx: Chest-to-Bar Pull-ups)20 Front Rack Lunges (115/80) (Fx: 95/65)Time Cap 12:00Read More

Overview of the Week WODsEventsMonday Deadlifts NEW CLASS TIME! 7 Fit 5:30PMTuesdayFront SquatsSkills Clinic (5:45 pm)WednesdayMidline Stability GymnasticsNEW CLASS TIME! 7 Fit 5:30PMThursdayBack SquatsFridaySnatchesSaturdayClean & JerkFree Beginner CrossFit Class (11:00 am)Oly Weightlifting Seminar (12-3 pm)SundayCardio EMOM Strength: DeadliftSet 1: 3 @ 80-85%Set 2: 3 @ 85-90%Set 3: 3 @ 85-90%Set 4: 3 @ 85-90%Set 5:...Read More

Strength: E3MOM 183 CleansSet 1: 3 @ 70%Set 2: 3 @ 75%Set 3: 3 @ 80%Set 4: 3 @ 85% Set 5: 3 @ 85%+Set 6: 3 @ 85%++ Not touch and go. Conditioning: 6 RoundsWith a Partner, Alternating Full Rounds250m Row5 Devil’s Press (50/35) (Fx: 35/20)Read More

11:00AMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer! 4:30 PMThird Annual CFR7/Ballston CrossFit Scaled Competition! Strength: Every 1:30 for 4 Rounds of Each, AlternatingStation 1: 3 Bench Press (ME)Station 2: 3 Pendlay Row (ME) Conditioning: AMRAP 920 Deadlifts (135/95) (Fx:...Read More

7:00 PMCoach BJ Farewell WOD & Celebration! MORE DETAILS >> Strength: Back SquatE3MOM 15Set 1: 3 @ 80-85%Set 2: 3 @ 85-90%Set 3: 3 @ 85-90%Set 4: 3 @ 85-90%Set 5: 3 @ 90-95% Conditioning: EMOM 18Min 1: 200m RunMin 2: RestMin 3: Max Cal Assault BikeMin 4: RestMin 5: Max Reps Dumbbell Hang Squat...Read More

REMINDERSaturday is the BCF/CFR7 Scaled Competition! There’s still time to get your team together! MORE DETAILS>> Strength: E3MOM 21SnatchSet 1: 3 @65%Set 2: 3 @70%Set 3: 3 @75%Set 4: 3 @80%Set 5: 3 @85% Set 6: 3 @85%+Set 7: 3 @85%++ Not touch-and-go. Conditioning: AMRAP 550 American Kettlebell Swings (24/16) (Fx: 16/12)Max Reps Push Jerk...Read More

REMINDERTHIS FRIDAY is Coach BJ’s Farewell WOD & Celebration! Be there! 5:30 PMNEW CLASS TIME FOR 7 FIT!  Strength: EMOM 18Min 1: 5-10 Strict Toes-to-BarMin 2: RestMin 3: Max Time Parallette L-Sit HoldMin 4: RestMin 5: 10/7 Cal Ski Erg AFAPMin 6: Rest Fx:Min 1: 5-10 Strict Leg Raises to L-PositionMin 2: RestMin 3: Max...Read More

5:45 PMSkills & Mobility Clinic with Brandon! Conditioning: “Kelly”5 Rounds400m Run30 Box Jumps (24″/20″)30 Wall Balls (20/14)Read More

5:30PM NEW CLASS TIME FOR 7 FIT!  Overview of the Week WODsEventsMonday Deadlifts NEW CLASS TIME! 7 Fit 5:30PMTuesday “Kelly” Skills Clinic (5:45 pm)Wednesday GymnasticsNEW CLASS TIME! 7 Fit 5:30PMThursday Snatches Friday Back Squats Coach BJ Farewell WOD & CelebrationSaturday Bench Presses Free Beginner CrossFit Class (11:00 am)CrossFit KidsThird Annual CFR7/Ballston CrossFit Scaled Competition! Sunday...Read More