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

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. Lt Jenkins, who was in his mid-20s, died during the so-called...Read More

Strength: EMOM 18Min 1: 5 Strict Chest-to-bar Pull-ups (add weight if possible)Min 2: RestMin 3: High Plank :45 (add weight if possible)Min 4: RestMin 5: 20-30 Hollow RocksMin 6: Rest Fx:EMOM 18Min 1: 3-5 Strict Pull-upsMin 2: RestMin 3: High Plank :45Min 4: RestMin 5: 15-20 Hollow RocksMin 6: Rest Conditioning: Work 2:00/Rest 1:00 for...Read More

5:45 PMSkills & Mobility Clinic with Brandon! Strength: Snatch Skill Transfer ComplexE2MOM 10Behind-the-Neck Snatch Grip Push Press + Snatch Balance + 2 Overhead SquatsSet 1: 40%Set 2: 45%Set 3: 50%Set 4: 55%Set 5: 60%Directly into:High Hang SnatchE2MOM 10Set 1: 3 @60%Set 2: 3 @65%Set 3: 3 @70%Set 4: 3 @75% Set 5: 3 @75%+ Conditioning:...Read More

Overview of the Week WODsEventsMondayBack SquatsTuesdaySnatch ComplexSkills Clinic (5:45 pm)WednesdayGymnastics EMOMThursday“Jenkins”FridayClean ComplexSaturdayShoulder-to-Overhead ComplexSundayDeadlifts Strength: Back SquatE3MOM 15Set 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: AMRAP 122 – 4 – 6 – 8 – 10…..Box Jumps (24/20)Power Cleans (135/95) (Fx: 95/65) (Rx+:...Read More

Strength: Max Unbroken Strict Pull-ups (Rx+: C2B)Max Unbroken Push-upsMax Unbroken Strict Toes-to-Bar Rest 2-3 Minutes between tests. Conditioning: 3 Rounds for Time400m Medicine Ball Run (20/14) (Fx: 14/10)30 Medicine Ball Step-ups (24/20) 5 Burpee penalty if you put your rock down.Read More

Strength: Deadlift25 minutes to establish 4 rep. max. Conditioning: AMRAP 1010 Hang Clean and Jerks (115/80) (Fx: 95/65) (Rx+: 135/95)10 Toes-to-BarRead More