6:30 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer! Strength: EMOM 12Min 1: 3-5 Strict Muscle-UpsMin 2: 20 Alternating Pistols (weighted if possible)Min 3 – 4: Run 400m Fx:EMOM 12Min 1: 3-5 Strict Chest-to-Bar Pull-upsMin 2: 20 Alternating Reverse Lunges...Read More

Overview of the Week WODsEventsMondayBack Squat TuesdayMuscle-Ups+PistolsFree Beginner CrossFit Class (6:30 pm) WednesdaySnatchThursdayCleanFridayHandstand Walk PracticeSaturday“31 Heroes”CrossFit Kids (10:00am) SundayDeadlift Strength: Back Squat25 minutes to build to a 3 rep max. Conditioning: 3 Rounds for Time100 Double-Unders10 Power Cleans (155/105)(Fx: 115/80)Read More

Conditioning: 3 Rounds, Rotating StationsWork 1:15/ Transition 0:45Station 1: Max Calorie Assault BikeStation 2: Max Reps BurpeesStation 3: Max Calories Ski ErgStation 4: Max Reps PistolsStation 5: RestRead 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! 12:00 – 3:00 PMOlympic Weightlifting Seminar! DETAILS and REGISTRATION HERE >> Strength: Clean and Jerk 25 minutes to Build to a 1 rep max. Conditioning: 3 Rounds20 Thrusters (95/65) (Fx: 75/55)200m RunTime...Read More

Strength: SnatchE3MOM 18Set 1: 2 @75%Set 2: 2 @ 80%Set 3: 2 @ 85%Set 4: 2 @ 85%+Set 5: 2 @ 85%++Set 6: 2 @ 85%+++ Not touch-and-go. Conditioning: AMRAP 1415/12 Calorie Row (Fx: 12/10)10 Toes-to-Bar (Fx: 7 Toes-to-Bar)10 Deadlifts (205/145) (Fx: 185/125)Read More

REMINDERThis Saturday! Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >> Strength: Back SquatE3MOM 15Set 1: 3 @ 85-90%Set 2: 3 @ 85-90%Set 3: 3 @ 85-90%Set 4: 3 @ 90-95%Set 5: 3 @ 90-95% Conditioning: Work 1:00 / Rest 0:30 until you have completed:3 Rounds20 Kettlebell Snatch (24/16) (Fx: 16/12) (10 Each Arm)...Read More

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