WOD / Events

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

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5 Rounds, not for score:
:45 Rowing (cals)
Rest :15
:30 HSPU (Fx: handstand hold)
Rest :30

*Large classes: partner up and share stations

AMRAP 13:
30 Alternating DB Snatch (50/35) (Fx: 35/20, Rx+: 70/50)
20 Ring Dips (Fx: 15)
30 Box Jumps (24/20”)
20 Wall-Balls (20/14)

Finisher: Practice Skin-the-Cats

**Important Announcement About 2018 Membership Agreements**

Due to the Thanksgiving holiday, we have extended the deadline to lock-in 2018 membership pricing through midnight on Tonight (the managers need enough time to input them into Zen Planner before they process at midnight on Dec 1st). Thanks to all the members who have locked into the 2018 rates and are committed to improving your fitness with CFR7 in 2019!!
Details below:
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Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Courtesy By 

Check out this article ‘I Transformed My Body—And Life—With CrossFit And Yoga’ featured in Women’s Health Magazine.

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Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

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Back Squat
3RM

 

For time:
 10-8-6-4-2*
Squat Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)

*12 Russian KBS (32/24, Fx: 24/16) after each set

**Important Announcement About 2018 Membership Agreements**

Due to the Thanksgiving holiday, we have extended the deadline to lock-in 2018 membership pricing through midnight on Thursday (the managers need enough time to input them into Zen Planner before they process at midnight on Dec 1st). Thanks to all the members who have locked into the 2018 rates and are committed to improving your fitness with CFR7 in 2019!!
Details below:
============================================
Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

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5 Sets:
3 Push Press (ME)

5 RFT:
50 Double-Unders
30 Sit-ups

straight into…

40 Single-Arm DB Shoulder to Overhead, alternating every 10 reps (50/35, Fx: 35/20)

**Important Announcement About 2018 Membership Agreements**

Due to the Thanksgiving holiday, we have extended the deadline to lock-in 2018 membership pricing through midnight on Thursday (the managers need enough time to input them into Zen Planner before they process at midnight on Dec 1st). Thanks to all the members who have locked into the 2018 rates and are committed to improving your fitness with CFR7 in 2019!!
Details below:
============================================
Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

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Rx+ (athletes with at least 10 unbroken Ring MU):
5 Rounds
3-5 Strict Ring MU + 3-5 Kipping Ring MU
2:00 rest after each set

Rx: (athletes with 5 – 10 unbroken Ring MU)
5 Rounds
3 Kip Swings + 3 Muscle Ups with extra strict ring dip on each rep
2:00 rest after each set
Athletes may increase number of MU to 4-6 if appropriate

Fx:
5 Rounds
5 False Grip Ring Rows with feet elevated
5 False Grip kip swings on the high rings
5 Dynamic Low Ring MU transitions with 2 ring dips after each transition
Rest 2:00 after each set

AMRAP 18:
Buy-in: 6 Rounds of:
200m Run
6 Overhead Squats 135/95 (Fx: 95/65) (Rx+: 155/105)

In remaining time AMRAP:
2 Burpees
2 Pistols, alternating (Fx: weighted lunges 24/16)
4 Burpees
4 Pistols, alternating
etc…

**Important Announcement About 2018 Membership Agreements**

Due to the Thanksgiving holiday, we have extended the deadline to lock-in 2018 membership pricing through midnight on Thursday (the managers need enough time to input them into Zen Planner before they process at midnight on Dec 1st). Thanks to all the members who have locked into the 2018 rates and are committed to improving your fitness with CFR7 in 2019!!
Details below:
============================================
Free Double Under Clinic: December 1, 2018 @11:30AM

Double Unders are just a hop, skip and a jump away.  Probably one of the more frustrating skills and benchmarks an athlete hopes to gain proficiency in. Join us as we break down skills, drills, progressions and get some PRs.

This clinic is Free for all members. ($10 non member drop in)

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Overview of Week:
Monday: Power Cleans
Tuesday: Ring muscle-ups
Wednesday: Push Press
Thursday: Back Squats
Friday: Handstand Push-ups
Saturday: Deadlift
Sunday: Power Snatches

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E2MOM 14 Minutes
3 Touch and Go Power Cleans (ME)

Conditioning:
For time:
45 Thrusters 115/80 (Fx: 95/65)
45 C2B Pull-ups (Fx: Pull-ups)

 

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