StrengthEvery 1:30, 4 Rounds1) 6 Strict Chin-Ups w/ 3s Eccentric (FX: Banded) (RX+: Weighted)2) 6 Strict Ring Dips w/ 3s Eccentric (FX: Banded) (RX+: Weighted)3) 15 Hollow Rocks (RX+: Weighted) ConditioningAMRAP 12400m Run (FX: 300m)15 Burpee Pull-Ups (FX: 10)75 Double Unders (FX: 50)*RX Min: 2 roundsRead More

StrengthEvery 3:00, 5 Sets3 Deadlifts (80-85%) ConditioningFor Time:40/30 Calorie Bike (FX: 30/22) (RX+: 55/40) (2:00 Cap)40/30 Calorie Row (FX: 30/22) (RX+: 55/40)*6:00 CapRead More

Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 2:30, 5 Sets3 Squat Snatch1-2) 65-70%3-4) 70-75%5) 75-80%*Reset b/t reps ConditioningFor Time:3 Rounds:3 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)9 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)into…3 Rounds:12 Burpees Over Bar9 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)*12:00 CapRead More

Have any aches or pains? We will have physical therapists from Rehab To Perform at CFR7 from 5 – 6:30 PM tonight doing complementary evaluations and treatment for athletes! Come by and get some advice! ConditioningAMRAP 24200m Run3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)16/12 Calorie Row3 Bar Muscle-Ups (FX: 1...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayLong Conditioning WednesdaySnatch5:45pm Core FlexThursdayDeadliftFridayStrict GymnasticsSaturdaySquad WOD7:15am Comp WOD / Seventh HeavenSundayUnilateral Lower/Upper StrengthEvery 3:00, 5 Sets3 Back Squats (80-85%) ConditioningAMRAP 714 Wall Balls (20/14) (FX: 10) (RX+: Unbroken)1 Power Clean (205/145) (FX: 165/115) (RX+: 225/155)*RX/RX+ Min: 6 RoundsRead More

StrengthEvery 2:00, 3 Rounds1) 8-10 31X-Tempo Dumbbell Bench Press2) 8-10 X13-Tempo Ring Rows (RX+: Feet Elevated)3) 15-20 V-Ups (FX: Tuck-Ups) (RX+: Weighted)*Tempo – 3s down, 1s pause at the bottom of Bench/top of row ConditioningAMRAP 10100m Run10 Hand Release Push-Ups (FX: Push-Ups)30 Crossover Single Unders (FX: 20 OR Double Unders)Read More

StrengthIn 12:00Establish 3RM Strict Press ConditioningAMRAP 18 w/ Partner – Split Reps Any Way500/400m Row (FX: 400/300m)15 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit OR Strict)30 Pull-Ups (FX: 20) (RX+: Chest to Bar Pull-Ups)Read More

StrengthEvery 3:00, 5 Sets3 Deadlifts1-2) 75-80%3-5) 80-85% Conditioning4 Rounds for Time:15 Box Jump Overs (24/20)12 Goblet Lunge (24/16) (FX: 16/12) (RX+: 32/24)9 Burpees Over Kettlebell*10:00 CapRead More

StrengthEvery 2:00, 6 Sets1 Squat Clean + 1 High Hang Squat Clean Thruster (↑, start at 40-50% of 1RM CJ)*Hold onto bar b/t reps ConditioningFor Time:400m Run21 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)400m Run15 Thrusters (115/80) (FX: 95/65) (RX+: 135/95)400m Run9 Thrusters (135/95) (FX: 115/80) (RX+: 155/105)*15:00 CapRead More

Get better at Double Unders and Toes-to-Bar at the Skills Clinic tonight at 5:45 PM! Squad WODAMRAP 28 w/ Partner – Split Reps Any Way30/20 Calorie Row5 Rope Climbs (FX: 3)60 Sit-Ups (FX: 40)15 Bar Muscle-Ups (FX: 10 OR Chest to Bar Pull-Ups) (RX+: Ring)120 Double Unders (FX: 80)30 Burpee Pull-Ups (FX: 20) (RX+: Burpee...Read More