Weekly OverviewEvents/ClassesMondayDeadliftTuesdayStrict GymnasticsWednesdayBack Squat5:45 PM – Core FlexThursdayStrict GymnasticsFridaySplit JerkSaturdaySquad WODSundayUnilateral Push, Shoulder Health, Core StrengthEvery 3:00, 5 SetsDeadlift1) 2 @75-80%2) 2 @80-85%3-4) 1 @85-90%5) 1 @90-95%FX:1-2) 3 @75-80%3-5) 2 @80-85%Superset Accessory (3+ out of 5)20 Tibialis Raises ConditioningEMOM 101) 17/13 Calorie Ski (FX: 15/11) (RX+: 20/15)2) 17/13 Calorie Bike (FX: 15/11) (RX+: 20/15) 3-4)...Read More

StrengthEMOM 101) 3 Tall Box Jumps2) 6 Ball Slams ConditioningFor Time:1200m Run (FX: 1000m)600/500m Row (FX: 500/400m)20 Burpee Box Jump Overs (30/24) (FX: 24/20)600m Run (FX: 400m)300/250m Row (FX: 250/200m)10 Burpee Box Jump Overs (30/24) (FX: 24/20)*21:00 CapRead More

Gym closed for HOMECOMING! Come out to cheer on the competitors! 8:30 AM – 2:30 PMVendors and Food!FZKLBennett’s CoffeeCohen Health and Performance Grilled burgers and sandwichesRead More

Join us SATURDAY for our Partner Homecoming Competition! (Reminder: the gym will be closed for working out on Saturday) We have 30 teams coming to compete — 14 of which are from CFR7! Come cheer on your friends! Event 1 starts at 8:30 AM and we will likely run until approximately 2:30 PM.Vendors and Food!FZKLBennett’s...Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65% of 1RM Snatch)5-8) 1 Squat Snatch + 1 Overhead Squat (↑) ConditioningEMOM 121) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)2) AMRAP Squat Snatch (125/85) (FX: 95/65) (RX+: 145/100)3) Rest4) RestRead More

Get better at your Double Unders and Toes-to-Bars by joining the Skills Clinic at 5:45 PM tonight! StrengthEvery 2:00, 3 Rounds1) 10 Seal Row w/ Pause at Top2) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)3) 100′ Backwards Sled Pull Conditioning3 Rounds of :50 on/:10 off1) AMRAP Calorie Ski2) Rest3) AMRAP...Read More

StrengthEvery 3:00, 5 Sets2 Back Squats1) 75-80%2-3) 80-85%4) 85-90%5) 90-95%FX:3 Back Squats1-2) 75-80%3-5) 80-85%Superset Accessory (3+ out of 5)10/10 Crossbody Banded Pullaparts ConditioningFor Time:10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)20 Bar Facing Burpees30 Toes to Bar (FX: 20)20 Bar Facing Burpees10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)*10:00 CapRead More

It’s SWEATSHIRT season! Get your CFR7 TYR sweatshirt before it’s too late! How: Order HereCost: $55Deadline: Friday, October 13th Weekly OverviewEvents/ClassesMonday1RM Strict PressTuesdayBack SquatWednesdayBodybuilding Pull, Gymnastics Press, Sleds5:45 PM – Double Unders & Toes-to-Bar Skills ClinicThursdaySnatchFridayThree AMRAP 8sSaturdayHomecoming CompetitionGYM CLOSED – No Class WODs/Open GymSundayLong Conditioning StrengthIn 15:00Establish 1RM Strict Press ConditioningAMRAP 15400m Run75 Double...Read More

Conditioning5 Rounds of 1:00 on/:10 off1) 22/17 Calorie Row (FX: 17/13) (RX+: 26/20)2) AMRAP Calorie Row @SPM ≤183) 10/7 Calorie Bike (FX: 8/6) (RX+: 12/9)4) Rest*SPM: Strokes per minute FinisherEMOM 91) 15-20 Hollow Rocks2) :15/:15 Single Leg Glute Bridge Hold3) :30 Wall SitRead More

Squad WODAMRAP 1220 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)200m Team Run8 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups) Rest 5:00AMRAP 1220 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)200m Team Run8 Sandbag Over the Shoulder (100/70) (RX+: 150/100) (FX: Power Clean (95/65))Read More