Weekly OverviewEvents/ClassesMondayBarbell IntervalsTuesdayLong ConditioningWednesdayBack Squat5:30pm Skills Clinic:Bar Kipping Movements (Toes to Bar, etc.) and Double UndersThursdayBodybuilding Pull,Gymnastics PushFridayValentine’s Day Partner WODSaturdayBench PressSundayPush / Pull Bodybuilding ConditioningEvery 3:00, 3 Rounds1)20/15 Calorie Row (FX: 16/12) (RX+: 24/18)12 Lateral Burpees Over Bar (FX: 8)AMRAP Snatch (135/95) (FX: 95/65) (RX+: 155/105) 2) Rest 3)20/15 Calorie Row (FX: 16/12) (RX+:...Read More

StrengthEvery 1:30, 4 Rounds1) 10 Bent Over Row2) 10 Dumbbell Bench Press3) 20 Banded Pullaparts ConditioningAMRAP 930 Double Unders (FX: Single Unders)9 Hand Release Push-Ups (FX: Push-Ups)9 Toes to Bar (FX: 6 OR Hanging Leg Raises)*RX Min: 7 roundsRead More

Seventh Heaven/Open Gym: 7:15 – 9 AMSquad WOD: 9 & 10 AM Squad WOD8:00 on, 2:00 off – w/ Partner, Alternate Full RoundsAMRAP 812/8 Calorie Ski (FX: 8/6)8 Shoulder to Overhead (115/80) (FX: 75/55) AMRAP 812/8 Calorie Bike (FX: 8/6)8 Back Rack Reverse Lunge (115/80) (FX: 75/55) AMRAP 812/8 Calorie Row (FX: 8/6)8 Hang Power...Read More

Seventh Heaven tomorrow at 7:15 AM! StrengthEvery 2:30, 6 Sets3 Back Squat (60, 65, 70, 75, 80, 80-85%) ConditioningAMRAP 1221 Sit-Ups15 Pull-Ups (FX: 9 OR Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)9 Burpee Box Jump Overs (24/20)*RX/RX+ Min: 4 roundsRead More

Strength4 Rounds of 1:00 on, :10 off1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 64 Double Unders (FX: 48) (RX+: 72)3-4)AMRAP6 50′ Shuttle Runs6 Handstand Push-Ups (FX: 3 OR 1 Abmat) 5-6) Rest*RX/RX+ Min: 5 Rounds Cooldown1:00-2:00 Wrist Stretching1:00/1:00 Calf Stretch w/ Rig1:00/1:00 Crossbody Banded Shoulder StretchRead More

StrengthEvery 2:00, 8 SetsPower Clean1-2) 3 @ 65-70% of 1RM Clean and Jerk3-4) 2 @ 75-80%5-8) 1 @ ↑, build to heavy single*Reset b/t reps ConditioningFor Time:20 Wall Balls (20/14)12 Clean (135/95) (FX: 95/65) (RX+: 185/125)20 Wall Balls (20/14)8 Clean (185/125) (FX: 135/95) (RX+: 225/155)20 Wall Balls (20/14)4 Clean (225/155) (FX: 155/105) (RX+: 275/185)*12:00 CapRead More

StrengthIn 10:00Build to Heavy Weighted Strict Pull-Up Triple FX:Every 2:00, 5 Sets3 Banded Strict Chest to Bar Pull-Ups w/ 3s Down ConditioningAMRAP 15250/200m Row15 Toes to Bar (FX: 10 OR Hanging Leg Raises)15 Line Facing Burpees*RX Min: 4 RoundsRead More

Weekly OverviewEvents/ClassesMondaySplit JerkTuesdayStrict Pull-Up DevelopmentWednesdayCleanThursdayConditioning IntervalsFridayBack SquatSaturdaySquad WODSundayPush / Pull Bodybuilding StrengthEvery 2:30, 5 Sets3 Split Jerk1-2) 65-70%3-4) 70-75%5) 75-80% Conditioning4 Rounds for Time:200m Run16 Goblet Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)40′ Handstand Walk (FX: 20′ OR 4 Wall Walks) (RX+: 60′)*15:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 10 Strict Ring Dips w/ Pause in Dip (Banded/Weighted)2) 10 Strict Chin-Ups w/ Pause in Hang (Banded/Weighted)3) :30/:30 Side Plank ConditioningAMRAP 126 50′ Shuttle Runs9 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)12 Push-Ups (FX: On Knees) (RX+: Hand Release Push-Ups*RX/RX+ Min: 6 RoundsRead More

Happy 10 Year Anniversary!WEAR A CFR7 SHIRT AND COME CELEBRATE! Come support and cheer as we host our AM v Noon v PM Throw-down, followed by Famous Dave’s BBQ! We will kick things off at 9 AM and be finished within a few hours! Feel free to bring a dessert or drinks to share! Come...Read More