BRING-A-FRIEND DAY!Bring a friend to any class today and show off what CFR7 is all about! Skills Clinic TONIGHT 5:45 PMToes-To-Bar & Double-Unders! Weekly OverviewEvents/ClassesMondayBodyweightT2B/Double Under Skills Clinic at 5:45 PMTuesdayFront SquatShoulder Mobility Class at 5:45 PMWednesdayPower SnatchAb Attack at 5:45 PMThursdayElizabethFridayLong ConditioningSaturdaySquad WODSundayOverhead Squat Strength 3 RoundsWork :45/Rest :151: Push Ups2: Sit Ups3: High...Read More

Conditioning EMOM 301: 20/15 Calorie Ski (Fx: 15/10)2: 5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)3: 20/15 Calorie Row (Fx: 15/10)4: 5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)5: AMRAP Calorie Bike6: RestRead More

SATURDAY SQUAD-WOD Split with Partner: In 7 Minutes: 800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap) 30 Power Snatches (95/65) (FX: 75/55) (RX+: 115/80) (SC: 65/45) AMRAP Wallballs (20/14) (SC: 14/10) Rest 2 minutesIn 7 Minutes:800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap) 24 Squat Snatches (95/65) (FX: 75/55) (RX+: 115/80) (SC: 65/45)...Read More

“Annie” 50 – 40 – 30 – 20 – 10Double UndersSit Ups Post-WOD Strength/Skill E3MOM 155 Push Jerks (↑)Read More

Strength E2MOM 123 Squat Cleans (↑) Conditioning AMRAP 129 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)18 Box Jumps (24/20) (Rx+: 27/22)18/13 Calorie Row (Fx: 13/8)Read More

Strength Every 1:30 for 3 Rounds1: 20 Alternating Dumbbell Bench Press2: 20 Supinated Grip Ring Rows3: 1:00 Wall Sit4: 1:00 Glute Bridge Hold Conditioning AMRAP 816 Jump Switch Lunges16 American KBS (24/16) (Fx: 16/12) (Rx+: 32/24)16 Pull Ups (Fx: 8)Read More

Strength E2MOM 10 Rx+:10 Toes to Rings + :30 Ring Support Hold on High Rings Rx:10 Toes to Rings + :15 – :30 Ring Support Hold Fx:5 – 10 Toes to Rings + :15 – :30 Support Hold on Parallettes or Boxes Conditioning For Time:600m Run12 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)400m Run8 Power...Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayRing GymnasticsMobility Class at 5:45 PM – Lower BackWednesdayFunctional BodybuildingAb Attack at 5:45 PMThursdaySquat CleansFriday“Annie”SaturdayPartner WODSeventh Heaven Comp WOD at 7:15 AMSundayLong Conditioning Strength E2MOM 10Back Squats1: 10 Reps @60%2: 8 Reps @65%3: 6 Reps @70%4: 4 Reps @75%5: AMRAP @80% Conditioning AMRAP 1520 Burpees20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)...Read More

Strength E3MOM 155 Tempo Deadlifts @60 – 70% (:03 Eccentric and full reset on every rep)10 Medicine Ball Hamstring Curls Conditioning 3 Rounds20 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12)10 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12)75 Double Unders (Fx: 50) (Rx+: 100)Read More

SATURDAY SQUAD WOD AMRAP 30 with a Partner 1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap) 20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30) 30 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95) 1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap) 20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30)...Read More