We are two days away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs – 9 and 10 AM. Reserve your spot in Zen Planner today. Friends and...Read More
We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs – 9 and 10 AM. Reserve your spot in Zen Planner today....Read More
We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs – 9 and 10 AM. Reserve your spot in Zen Planner today....Read More
We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs – 9 and 10 AM. Reserve your spot in Zen Planner today....Read More
Mobility Class today at 5:45 PM! We’re going to be working on our Thoracic (upper) Spine! Strength EMOM 81: 100m Jog2: :45 Double Kettlebell Front Rack Hold Conditioning 5 Rounds250/200m Row (Fx: 200/150m) (Rx+: 300/250)20 Reverse Lunge Wall Balls (20/14)10 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)Read More
Handstand Push-Up/Handstand Walk Skills Clinic, tonight at 5:45 PM! Reserve your spot on Zen Planner! Weekly OverviewEvents/ClassesMondayShuttle RunHandstand Push-Up/Walk Clinic at 5:45 PMTuesdayKB Front Rack HoldT-Spine Mobility Class at 5:45 PMWednesdaySnatch/Overhead SquatAb Attack at 5:45 PMThursdayFront SquatFridayOverhead LungeSaturdaySquad WODSundayClean + Jerk Complex Conditioning “Death By 30ft Shuttle Run” Post-Conditioning Strength/Skill “Meathead Monday 2.0” 3 Rounds20...Read More
Squad WOD AMRAP 30 w/ partner(Split reps however you want) 400m Team Run20 Pull-ups (Fx: 16) (Rx+:24)30 Hang Squat Cleans (95/65) (Fx: 75/55) (Rx+: 115/80)40 Push-ups (Fx: 32) (Rx+: 48) ***Each time you break, you must switch partners and complete 5 synchro air squats (Fx: 3) (Rx+: Jumping Air Squats)***Read More
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