Please join us for a potluck brunch during Memorial Day Murph! Use this Google Doc to sign up for potluck items. In honor of Lieutenant Michael P. Murphy – Killed in Action on June 28, 2005 in Afghanistan “Murph” 1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 Mile Run Rx: Unpartitioned with weight vest....Read More

Join us tomorrow as we honor LT. Michael Murphy and all our fallen heroes as we do “MURPH” together! We’ll have a potluck breakfast after — please bring something to share! Link to sign-up for breakfast: https://docs.google.com/spreadsheets/d/1l8_Y126TEchISk6VCmzYppSDiyMjrv_POJ1FOqCJT0E/edit StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Clean w/ Pause in Dip (↑, start at 55-60% of...Read More

Join us for Seventh Heaven, Competition Class at 7:15 AM! Squad WODFor Time w/ Partner – Split Reps Any Way100 Calorie Bike100 Plate Ground to Overhead (45/25) (FX: 25/15)100 Overhead Plate Lunges (45/25) (FX: 25/15)100 Calorie Ski100 Wall Balls (20/14)100 Box Jumps (24/20)*FX: 80 each*32:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)2) 6-8 Strict Pull-Ups w/ Pause in Hang (FX: Banded) (RX+: Weighted)3) 15 Banded Face Pulls ConditioningAMRAP 1015 Hand Release Push-Ups (FX: 10)50 Double Unders (FX: 35)15 Toes to Bar (FX: 10)50 Double Unders (FX: 35)Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull w/ Pause in Extension + 2″ Low Hang Squat Snatch (↑, start at 60-65% of 1RM Snatch)5-8) 1 Snatch Pull + 2″ Low Hang Squat Snatch (↑) Conditioning3 Rounds for Time:20/15 Calorie Row (FX: 15/11)20 Jump Squats10 Hang Squat Snatches (95/65) (FX: 75/55) (RX+: 115/80)*12:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 1-3 PVC Hurdle Jump Ladders2) 50’/50′ Sandbag Shoulder Carries3) 50′ Backwards Sled Pull PVC Hurdle Jump Options1) Cone Jumps2) 5×12″3) 5×20″4) 5×24″ Conditioning4 Rounds of 2:00 on/1:00 off300m Run (FX: 200m)AMRAP Single Dumbbell Suitcase Lunges (50/35) (FX: 35/20) (RX+: 70/50)*Score is total LungesRead More

StrengthEvery 2:00, 6 Sets1 Power Clean + 1 Split Jerk1-3) 75-80% of 1RM CJ4-6) 80-85% ConditioningFor Time:20 Pull-Ups (FX: 15) (RX+: 25)10 Clean and Jerks (135/95) (FX: 95/65) (RX+: 165/115)20 Pull-Ups (FX: 15) (RX+: 25)10 Clean and Jerks (165/115) (FX: 115/80) (RX+: 185/125)20 Pull-Ups (FX: 15) (RX+: 25)10 Clean and Jerks (185/125) (FX: 135/95) (RX+:...Read More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayClean and JerkWednesdayHurdle Jumps, Sandbags, SledsHandstand Pushup/Walk Clinic at 5:45 PMThursdaySnatchFridayStrict GymnasticsSaturdaySquad WODSeventh Heaven at 7:15amSundayCleans StrengthEvery 2:30, 4 Sets5 Front Squat (75-80%) Conditioning4 Rounds for Time:400m Run (FX: 300m)500/400m Row (FX: 400/300m)*20:00 CapOPTIONAL Murph Prep (10-15 min)For Time:50-40-30-20-10Air Squats25-20-15-10-5Push-Ups Keep in mind:– Tuesday WOD: Pull-Ups, Jerks– Thursday WOD: Squat Snatch– Friday WOD:...Read More

StrengthEvery 1:30, 4 Rounds1) 10 Dumbbell Z-Press2) 10 Bent Over Rows3) :30/:30 Side Plank ConditioningAMRAP 103 Wall Walks (FX: 2)12 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)36 Double UndersRead More

GYM CLOSED FOR GIRLS GONE RX COMPETITIONJoin us today as we host Girls Gone Rx – Best Babes, Female Partner Competition to fight breast cancer! It is an honor to host this competition at CFR7 for such a great cause. Everyone is welcome to come cheer! Link to donate: https://give.competeforacure.org/team/469810Read More