Last day to bring in coats for our Homeless Hope Coat Drive!SQUAD WOD: 9 & 10 AMOLYMPIC LIFTING: 11 AM -12:30 PM With Partner, Split Reps AMRAP 12 Max Calorie Ski *Every 3:00, including 0:0024 Back Rack Lunges (RX: 135/95) (FX: 115/80) (RX+: 155/105) Rest 4:00 AMRAP 12 Max Calorie Bike *Every 3:00, including 0:00:...Read More

StrengthEvery 2:00, 8 Sets1-4) 3 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squat (↑, start around 30-35% of 1RM Snatch)5-8) 3 Snatch Grip Push Press + 2 Overhead Squats (↑)*30X-Tempo – 3s eccentric/descent ConditioningFor Time:70 Double Unders (FX: 50) (RX+: 90)30 Toes to Bar (FX: 20)70 Double Unders (FX: 50) (RX+: 90)30 Hang Power...Read More

Registration for the Momentum 2.0 Nutrition Challenge is LIVE! 25 Spots only!Early Bird Registration (through Dec 6): $145Registration Dec 6- Dec 20: $165 Visit our Event Page to scan the QR code and get started! Photo by Anthony Ledesma StrengthEvery 3:00, 5 Sets1) 5 Deadstop Deadlifts (70-75%)2-3) 5 Deadstop Deadlifts (75-80%)4-5) 12 Deadlifts (45-50%) Superset...Read More

Join Coach Mariah for Ab Attack at 5:45 PM today! StrengthEvery 3:00, 5 Sets1) 5 Front Squat (70-75%)2-3) 5 Front Squat (75-80%)4-5) 12 Front Squats (45-50%) Superset Accessory1-3) 6-10 Rower Pike-Ups (FX: Tuck-Ups) Conditioning4 Rounds of 2:00 on/2:00 off27/18 Calorie Row (FX: 24/16) (RX+: 30/21) +AMRAP Wall Balls (20/14)Read More

Momentum 2.0 Nutrition Challenge Information SessionTONIGHT, 7:30 PM at CFR7 with Coach Cameron! Come learn everything you need to know about the Nutrition Challenge (start date, January 2023!) StrengthEvery 3:00, 5 Sets1) 5 Bench Press (70-75%)2-3) 5 Bench Press (75-80%)4-5) 10 Pause Bench Press (50-55%)Superset Accessory1-3) 10 Prone Swimmers ConditioningFor Time:1-2-3-4-5-6 Wall Walks (FX: up...Read More

Photo by Anthony Ledesma Weekly OverviewEvents/ClassesMondayClean and JerkTuesdayBench PressWednesdayFront Squat5:45 PM – Ab AttackThursdayDeadliftFridayOverhead Squat DevelopmentSaturdaySquad WODSundayStrict Gymnastics StrengthEvery 2:00, 8 Sets1-4) 1 Squat Clean + 1 High Hang Power Clean + 1 Split Jerk (↑, start around 65-70% 1RM CJ)5-8) 1 Squat Clean + 1 Hang Power Clean + 1 Split Jerk (↑)*Hold onto...Read More

StrengthEvery 3:00, 5 Sets1-3) 5 Strict Press (70-75%)4-5) 10 Pause Strict Press (45-50%)Superset Accessory1-5) 20 Underhand Banded Pullaparts ConditioningAMRAP 12 250/200m Row (FX: 200/150m) 20 Jump Switch Lunges 20 Box Jumps (30/24) (FX: 24/20) 20 Straight Leg Sit-Ups (FX: Sit-Ups)Read More

Saturday Schedule 7:15 AM: Seventh Heaven, Competition WOD9 AM & 10 AM: Squad WOD 10 Rounds for Time w/ Partner – Alternate Full Rounds 15 Wall Balls (20/14) (FX: 12) (RX+: 11’/10′) 12 Toes to Bar (FX: 9) (RX+: 15) 9 Deadlifts (155/105) (FX: 135/95) (RX+: 185/125) 6 Synchro Burpees 25:00 Cap Post-WOD Recovery2:00/2:00 Pigeon...Read More

Modified Class Schedule: 9 AM – WOD10 AM – WOD StrengthEMOM 121) 10/10 Single Leg Glute Bridge2) 15 Hollow Rocks3) :20/:20 Side Plank4) :45 Wall Sit Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Calorie Row4) AMRAP Kettlebell Swings (24/16) (FX: 16/12)5) AMRAP Burpees to 6″ Target (FX: Burpees)*Score is...Read More

HAPPY THANKSGIVING! The CFR7 team is so grateful and thankful for our entire community and everything that each of you brings to Route 7 Nation! We hope you have a restful and fulfilling holiday! Modified Thanksgiving Class Schedule: 7:30 AM – Open Gym9 AM – WOD10 AM – WOD Photo by Anthony Ledesma “Thanksgiving with...Read More