Sign up NOW for our 2016 Nutrition Challenge and Seminar! Discounted Signup:  before Dec 24, $75 Regular Signup:  after Dec 24, $100 What makes this year’s challenge different? This year’s challenge is all about you, your specific needs, goals, and commitment.  In this individual challenge, you’ll still have support from other participants and coaches, and activities to...Read More

Yoga today at 10am with Jenna! Free for members, $10 for friends. ================================================= Split jerk, find heavy single   AMRAP 20: 20 KBS 24/16 20 Abmat Situps 20 Air Squats 200 M RunRead More

Free class at noon, bring your friends to try out CrossFit!! ============================================ Front Squat 5 x 3 (A)   10 Rounds for time: 5 Front Squats 165/110 3HSPU 1 MU FX: 135/95, 5 HR Pushups, 2 C2B Pull upsRead More

Move Box WOD: Help CFR7 move into the new space today and tomorrow during normal WOD times! ================================================= 4-6 Sets Not for Time: 10 Unbroken C2B Pull ups FX: Pull ups 10 Clapping Push ups FX: HR Push ups   5 Rounds of: 10 Front Rack Lunges135/95: FX 95/65 15 Box Jumps 30/24, FX 24/20...Read More

Deadlift 5 x 3 (A)* *5-10# heavier than last week 4 Rounds For Time: 10 pistols, FX Reverse Lunges 15 Hang Power Snatches 115/80; FX 95/65 20 Double UndersRead More

Note – Boot Camp is cancelled so everyone can enjoy the 12 Days of Christmas WOD! ==================================================== It’s the most wonderful time of the year! And with that, it’s time again for “The 12 Days of Christmas WOD.” Whether you have been naughty or nice, this one’s a bruiser. Perform the WOD just like the...Read More

Twelve Days of Christmas WOD tomorrow! Feel free to dress up in holiday attire and make sure you sign up for class ahead of time! ========================================================================== Snatch Find Heavy Single   Overhead Squat 5×3 A @ same weight achieved above (hit doubles if you can’t hit triples)Read More

This Wednesday, December 16, be sure to pre-register for class for our Twelve Days of Christmas WOD! ======================================================================= Strict Press 6 x 2 (A)   With a partner, complete the following: Row 3k Every 3 minutes, stop rowing and complete 10 Thrusters (115/80 Fx:95/65) and 10 Burpees. Appropriate row and reps as desired.Read More

Yoga today at 10am with Claire. Free for members, $10 for friends! ================================================ 10 min AMRAP: Max HSPU or kipping HSPU technique   5 rounds: 200m run (enjoy this beautiful weather!) 10 renegade rows (35/20) – 3 part renegade rows (pull, pull, push-up) 20 KB swings 24/16   Finisher: Rope climbing technique (you’ll need this for...Read More

***Note: There is no Competition WOD today at CFR7. Competition WODS will start back up in 2016. Not sure what these WODs entail? Read Here.*** ============================================================== Deadlift 5 x 3 (A)   AMRAP 20: 400 Meter Run 10 Power cleans 135/95 20 WBS* 20/14 FX: 115/80 *5 burpee penalty each time you stop moving or...Read More