Monday, May 4, 2015


Monday, May 4, 2015

Permanent space UPDATE: We met with our General Contractor on Friday and they’re [slowly] making progress on the build-out of our permanent facility in the back bay. The County has required pretty substantial changes to the plans due to the usage change of the space. These changes have taken considerably longer than expected as the mechanical and structural engineers resolve the issues. We are expecting to commence construction in May!
It’s been a lot of work (and money) but the final product is going to be pretty incredible! For those of you who don’t know the details, we will have mens and women’s locker rooms with 2 showers and toilets in each, a huge 12 squat station pull-up rig, 20′ wide clear glass garage bay door – it’s going to be great! There are architectural plans on the desk if you haven’t seen them.
Thanks for your continued patience as we work through the process to open our new box!
UPDATE #2: the poll results are in and we will be cancelling the 7:30pm WOD going forward (keeping WOD’s at 5:30&6:30p). We hope to add it again in the future as our membership base increases, so bring your friends. Email us or talk to a coach if this impacts your membership at CFR7.


Technique: kipping HSPU technique


5 Curtis Ps, 115/80
10 burpees
15 air squat


3 rounds:
1 minute glute bridge
1 minute plank hold




1Timothy 4:8 for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come