StrengthEvery 2:00, 3 Rounds1) 10/10 Half Kneeling Single Dumbbell Press2) 10/10 Single Dumbbell Row3) 1:00 Plank (Optional Weighted) ConditioningIn 8:00275/225m Ski (FX: 250/200m) (RX+: 300/250m) (1:00 Cap)into…AMRAP30 Double Unders (FX: Single Unders)5/5 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 KB)*RX/RX+ Min: 5 RoundsRead More

YEAR 3!!!! M/F Partner competition at CFR7! We have people from all over the DMV come compete with us and each year we get bigger and better! This year, we have added a SCALED division, so EVERYONE can compete! Scaled, Intermediate and RX! Chat with a coach if you have questions, but find a partner...Read More