StrengthEvery 3:00, 5 Sets5 Strict Press (↑)Superset Accessory (3+ out of 5)10/10 Elbow Supported Weighted External Rotation Conditioning8 Rounds of 1:00 on/:30 offAMRAP5 50′ Shuttle Runs10 Burpees to 12″ Target (FX: 6″ Target)Read More

Join us for Seventh Heaven at 7:15 AM!Squad WOD: 9 & 10 AM Squad WOD4 Rounds of 6:00 on/2:00 off w/ Partner, Split Reps Any Way500/400m Row (FX: 400/300m) (RX+: 600/500m)24 Toes to Bar (FX: 16)24 Bar Facing BurpeesAMRAP Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)*Score is total SnatchesRead More

ConditioningEMOM 281-2) 300m Run (FX: 200m) (RX+: 400m)3) 50 Double Unders (FX: 35) (RX+: 65)4) AMRAP Calorie Ski5) AMRAP Calorie Bike6) Rest7) Rest*Score is total calories (Ski + Bike) Optional Finisher1:00/1:00 Couch Stretch (Hips/Quads)1:00/1:00 Single Leg Forward Fold (Hamstrings)1:00-2:00 Foam Roll Calves1:00/1:00 Lacrosse Ball Mash Feet (Arches)Read More

StrengthEMOM 151) 4-6 Handstand Push-Ups (FX: Abmat/Pike) (RX+: Strict OR 6-8)2) 10 Underhand Pendlay Row3) 15 Hollow Rocks (RX+: Weighted) ConditioningFor Time:21-15-9Hand Release Push-Ups (FX: Push-Ups)Overhead Plate Sit-Ups (25/15) (FX: Sit-Ups)Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)*10:00 CapRead More

Build up your mobility and core strength at Core-Flex at 5:45 PM! StrengthEvery 2:30, 6 Sets1-3) 2 High Hang Clean w/ 3s Pause in Parallel Catch + 1 Front Squat (60-65%)4-6) 2 Hang Clean w/ 3s Pause in Parallel Catch + 1 Front Squat (65-70%)*Hold onto bar between reps ConditioningFor Time:1000m Run (FX: 800m)30 Burpees...Read More

Happy Halloween! Wear that costume! HALLO-WODAMRAP 31 w/ Partner – Split Reps Any Way10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups)31 Sit-Ups31 Calorie Row 10 Wall Walks (FX: 6)31 Sit-Ups31 Burpees 10 Rope Climbs (FX: 6)31 Sit-Ups31 Single Dumbbell Hang Snatch (50/35) (FX: 35/20)RX+: WEAR A COSTUME!*Compare to 10/31/22Read More

Weekly OverviewEvents/ClassesMonday1RM/3RM DeadliftTuesdayHallo-WODWednesdayClean5:45 PM – Core FlexThursdayGymnastics Push,Barbell PullFridayConditioning IntervalsSaturdaySquad WODSundayStrict Press StrengthIn 25:00:Establish 1RM DeadliftFX:Establish 3RM Deadlift Conditioning2023 CFR7 Battle of the Bikes Event 3:AMRAP 1Max Calorie BikeOptional Finisher2-3 Rounds for Quality:30-:45/:30-:45 Side Plank10 Cossack Squats15/15 Banded ClamshellsRead More

StrengthEvery 2:00, 3 Rounds1) 10/10 Single Arm Bottoms Up Kettlebell Press w/ 2s Pause Overhead2) 10/10 Half Kneeling Single Arm Banded Row w/ 2s Pause at Finish3) Accumulate :30 L-Sit Hold ConditioningFor Time:800m Run (FX: 600m)40 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)400m Run (FX: 300m)20 Single Dumbbell Shoulder to Overhead (50/35)...Read More

OPEN GYM: 7 AM – 9AM Squad WOD: 9 AM10 AM CLASS CANCELLEDJoin us today for the Billy Goat Trail and Brews!! We will meet at CFR7 at 9AM and carpool together! We are parking in the Great Falls Public Parking Lots across from the Old Angler’s Inn and we will walk the towpath to...Read More

StrengthEvery 1:30, 3 Rounds1) 10 Strict Chin-Ups (FX: Banded) (Half Tempo)2) 10 Dumbbell Bench Press (Half Tempo)3) 15/15 Banded Wrist Extension w/ Rig*Half Tempo – 3s down for first 5 reps, then regular speed for next 5 Conditioning4 Rounds for Time:20/15 Calorie Row (FX: 15/11)15 Burpee Pull-Ups (FX: 6″ Target) (RX+: Chest to Bar Pull-Ups)*14:00...Read More