We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout! Handstand Push Up Technique: 4-5 Sets of: RX+: 5/3 Strict +6 Kipping RX: 10 Kipping...Read More

We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout! Clean Complex: 5 sets of: 2 x 1 Squat Clean + 1 Front Squat +...Read More

Pull Up 6 Sets of: RX+: 3 Pull ups + 2 Chest to Bar+ 1 Bar Muscle up RX: 3 Pull ups + 3 Chest to Bar Fx: 6 Pull ups *Athletes focus should be on technical, quality movement as well as Unbroken cycling AMRAP 16: 400m Run 15 Box Jumps 24/20 20 Alt. Dumbbell...Read More

Strength/Skill Schedule: Monday: Deadlift Tuesday: Pull Up Complex and Development/ EMOM 15 Wednsday: Clean Complex Thursday: Handstand Push up Complex and Development Friday: Snatch Complex Saturday: Bench Press Sunday: Front Squats/ Row intervals ======================= Deadlift Establish a 2RM 5 Rounds for Time: 10 Toes to Bar 10Overhead Squats 135/95, Fx:95/65 10 Lateral Burpees over Bar...Read More

Establish a 3RM Push Press 4 Rounds. 10 Single arm DB Cleans 50/35, Fx: 35/20 (5L/5R) 10 In Place Front Rack DB Lunges 50/35, Fx: 35/20 (5L/5R) 8/5 Strict Pull Ups, Fx: 10 Kipping pull ups 200 m RunRead More

Overhead Squat 5 x 3 (A) *From the Rack “Gymnast Mono” AMRAP 5: 10/7 Cal Row or Assault Bike 15 Air Squats *Rest 2:00 AMRAP 5: 30 Double Unders 10 Push Ups *Rest 2:00 AMRAP 5: 100m Run 4/2 Ring Muscle Ups, Fx: 5/3 C2B Pull ups (19:00 total)Read More

Test WOD added tonight 6:30 Pm ==========   AMRAP 10: Max HSPU AMRAP 15: 5 Power Snatches 115/80, Fx: 95/65 7 Toes 2 Bar 9 Box Jumps 30/24, FX:24/20 Rx+ 135/95Read More

Test WOD added to Schedule: 6:30 Pm Friday, April 6th. ========== Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ============================ Teams of 2 (1:1 rest) 12 Rounds 8 Over-the-Bar Burpees 12 Dead-lifts (185/125#) 16 Wall-Balls (20/14#) *Partners alternate completing...Read More

Test WOD added to Schedule: 6:30 Pm Friday, April 6th. ========== Olympic Total: Establish a 1RM Snatch Establish a 1RM Clean and Jerk Finisher (if desired): 500 M Row Time TrialRead More

Test WOD added to Schedule: 6:30 Pm Friday, April 6th. ========== 10:00 to Establish a 1RM Weighted Pull up Rest 2:00 then.. Establish 1 MAX UB set of Strict Pull ups Fx: Establish a 5 rep of difficult Pull Up modification *Ring Row with Feet on Box *Ring Row *Pull ups from the knees (Barbell...Read More