=============================== “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” 1 Timothy 4:8 =============================== CrossFitOpen WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15 squat cleans, 135 lb.  25 toes-to-bars  50...Read More

=============================== Pistolsand Single Leg squat progressionRx: AMRAP 3 Max PistolsC Conditioning:4 Rounds:Rotating movements every 1:30Ski ErgWall Ball ShotsBikeRussian KBS 32/24Plank on Elbows Not for scoreRead More

=============================== 20 Minutes:Hang Power Snatch5 x 2 @ 85% of 1 RM Power Snatch Conditioning:Alternating 6 Rounds with a Partner (3 Rounds each)20/17 Cal Row20 Handstand Push ups (Fx: 10/7) (RX+: 4″/2″ deficit)15 Toes to Bar (Fx: 10 T2B) (RX+: 20 T2B)Read More

=============================== Strength:Front Squat21:00 Total time15:00 to Find a Heavy TripleThen 2 x 3 at 85% of Heavy Triple 1:30 between sets Conditioning:For Time:3 Burpees over Bar15 Cleans (95/65) (Fx: 75/55) (Rx+ 135/95)6 Burpees over Bar12 Cleans (115/80) (Fx: 95/65) (Rx+ 155/105)9 Burpees over Bar9 Cleans (135/95) (Fx: 115/80) (Rx+ 185/125)12 Burpees over Bar6 Cleans (155/105)...Read More

=============================== Overview Of The Week:Monday: Deadlifts Tuesday: Front Squats Wednesday: Hang Power Snatch Thursday: Pistols Friday: Open workout 19.2 Saturday: Strict pressSunday: Thruster =============================== EMOM X 15:Min 1: 4 Touch and Go Deadlifts (ME)Min 2: 7/5 Ring Muscle UpsMin 3: 50 Double Unders Conditioning:AMRAP 1212 DB Snatch 50/35 (Fx:35/20) (6 Each Side)12 Box Jumps (24/20)12...Read More

=============================== Rope Climb Development RX: 6 Legless Rope Climbs from floor seated postions FX: 2 Legless + 6 Rope Climbs Conditioning:AMRAP 515/12 Cal Ski Erg10 Toes To Bar Rest 5:00 AMRAP 5:15/12 Cal Bike10 Dual Dumbbell Hang Squat Cleans (50/35) (Fx: 35/20) Rest 5:00 AMRAP 5:15/12 Cal Row10 Hang Kettlebell Snatches (24/16) (5L/5R)Read More

Free Kipping Clinic today, Saturday 23, 2019 at 11:30AM ($10 drop in)“Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where...Read More

2019 CrossFit Open WOD 19.1 AMRAP 1519 Wall Balls (20/14)19 Calorie Row For Standards and Flow: https://games.crossfit.com/workouts/open/2019/19.1Read More

As we get closer to the Open and performing the Open Wods please take the time to read over the Score judging, submission and validation requirements starting in sections 1.14.All CrossFit Open Wods will occur on Fridays at CFR7 as the WOD (Saturdays at BCF). All WODs will be partnered up and judged with the...Read More

UPDATE: 7:30PM Class is cancelled tonight 2/20Open gym from 1:30pm-5:30pm4:30PM, 5:30PM, and 6:30PM WOD and 7-Fit are still on! **CFR7 ATHLETES! WE WILL ADVISE OF CLASS CANCELLATIONS TODAY VIA WEBSITE/FACEBOOK AND INSTAGRAM. MAKE SURE YOU CHECK FOR UPDATES. STAY SAFE OUT THERE AND ENJOY THE SNOW!** The CrossFit Open is here! Tomorrow, Thursday evening at...Read More