SAVE THE DATE for our First Annual CFR7 White Elephant Party on Friday, December 17th at 7pm! You can find information about the event here.

	Weekly Overview	Events/Classes
Monday	Back Squat	Free 7-Fit Class at 6:30 PM! Click here to register now.
Tuesday	Long Conditioning
Wednesday	Snatch
Thursday	Partner WOD	Free 7-Fit Class at 6:30 PM! Click here to register now.
Friday	Deadlifts
Saturday	Strict RMU/Pullups	Free 7-Fit Class at 10 AM! Click here to register now.
Sunday	Push Press

Strength

E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 80 – 85%
4: 85 – 90%
5: 85 – 90%

Conditioning

Every :30 for 5 Rounds
1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: Rest
3: AMRAP Rope Climbs
4: Continue AMRAP Rope Climbs
5: Rest
6: Rest