Strength: E4MOM 203 Tempo Front Squats (35×3)Set 1: 45-50%Set 2: 50-55%Set 3: 55-60%Set 4: 60-65%Set 5: 65-70% Conditioning: EMOM 20Min 1: Assault Bike CaloriesMin 2: RestMin 3: Air SquatsMin 4: RestMin 5: Rope Climbs Score is total reps.Read More

–ATTENTION: Parking will be limited today due to Tyson’s Playground hosting an Olympic Weightlifting and powerlifting meet all day. -You may park at a angle for today like shown in the picture below. Instead of backing in just pull in forward! [divider scroll_text] 11:00AMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is...Read More

Strength: E3MOM 153 Clean Deadlifts+2 Hang Cleans+1 Split Jerk (ME) Conditioning: AMRAP 710 Back Rack Lunges (135/95) (Fx: 95/65)5 Thrusters (135/95) (Fx: 95/65)Read More

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 – 6: 200m Run Fx:EMOM 18Min 1: 10-15 Weighted Sit UpsMin 2: RestMin 3: High Plank :45 (add weight if possible)Min 4: RestMin 5 – 6: 200m Run Conditioning:...Read More

Strength: E2MOM 10Snatch Balance+Drop Snatch+Overhead SquatSet 1: 40%Set 2: 45%Set 3: 50%Set 4: 55%Set 5: 60%Directly into:Hang SnatchE2MOM 10Set 1: 3 @ 65%Set 2: 3 @ 70%Set 3: 3 @ 75%Set 4: 3 @ 80% Set 5: 3 @ 80%+ Conditioning: For Time40/32 Calorie Ski Erg (Fx: 32/25)30 Ring Dips (Fx: Hand Release Push-Ups)20 Chest-to-Bar...Read More

5:45 PMSkills & Mobility Clinic with Brandon! Strength: Back SquatE3MOM 15Set 1: 3 @ 80-85%Set 2: 3 @ 80-85%Set 3: 3 @ 85-90%Set 4: 3 @ 85-90%Set 5: 3 @ 85-90% Conditioning: 3 Rounds5 Hang Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)15 Burpee Box Jump Overs (24″/20″)Read More

7:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer! Overview of the Week WODsEventsMonday Snatch-Row-Double UndersFree Beginner CrossFit Class (7:45 pm)Tuesday Back Squats Skills Clinic (5:45 pm)Wednesday Snatch Skill Transfer Complex Thursday Core Strength Friday Clean+Jerk Complex Saturday Helen Variation...Read More

Strength: DeadliftE3MOM 15 Set 1: 3 @ 80-85% Set 2: 3 @ 80-85% Set 3: 3 @ 80-85% Set 4: 3 @ 85-90% Set 5: 3 @ 85-90% Conditioning: For Time21 – 15 – 9Overhead Squats (135/95) (Fx: 115/80) (Rx+: 155/105)Box Jumps (30/24) (Fx: 24/20) Rest 1:00 after each couplet.Read More

Strength: E2MOM 141 Push Press + 2 Push Jerk (Max Effort) Conditioning: 2 RoundsAMRAP 2Calories on Ski ErgRest 2:00AMRAP 2Calories on Assault BikeRest 2:00AMRAP 2Single Dumbbell Box Step-ups (24″/20″) (50/35) (Fx: 35/20) Score is total calories+step-up reps.Read More

Strength: E3MOM 153 Clean Deadlifts + 3 High Hang CleansSet 1: 3 @ 60%Set 2: 3 @ 65%Set 3: 3 @ 70%Set 4: 3 @ 75% Set 5: 3 @ 75%+ Conditioning: 3 Rounds10 Strict Handstand Push-ups (Fx: Kipping HSPU) (Rx+: 4″ Deficit)20 Toes-to-Bar (Fx: 10 T2B)Read More