Squad WODAMRAP 12 w/ Partner – Split Reps Any Way30/23 Calorie Bike (FX: 20/15)15 Synchro Burpees30 Goblet Box Step Ups (24/20) (24/16) (FX: 16/12) Rest 5:00AMRAP 12 w/ Partner – Split Reps Any Way30/23 Calorie Ski (FX: 20/15)15 Synchro Sit-Ups30 Dumbbell Bench Press (50/35) (FX: 35/20)Read More

StrengthEvery 1:30, 4 Rounds1) 6-8 Strict Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Wall Facing)2) 2-3 Rope Lay to Stands3) 15 Behind the Back Wrist Curls ConditioningAMRAP 1220/15 Calorie Row (FX: 15/11)15 Toes to Bar (FX: 10)3 Wall Walks (FX: 2 Wall Walks) (RX+: 30′ Handstand Walk in 15′ Unbroken Segments)Read More

StrengthEvery 3:00, 5 Sets5 Tempo Back Squats1-3) 3s Down, 3s Pause in Squat (60-65%)4-5) 3s Down (65-70%) ConditioningEMOM 101) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15) 2) 50 Double Unders (FX: 35) (RX+: 65) 3-4) 10 Double Dumbbell Squats (50/35) (FX: 35/20) (RX+: 15) +AMRAP 50′ Shuttle Runs 5) RestRead More

Build up your mobility and core strength at Core-Flex at 5:45 PM! StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 High Hang Power Snatch + 1 Power Snatch (65-70%)5-8) 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch (70-75%)*Reset bar between Hang and Full Snatches Conditioning4 Rounds for Time:10 Burpee Box...Read More

StrengthEvery 2:30, 6 Sets1 Front Squats + 2 Split Jerk1-3) 70-75% of 1RM CJ4-6) 75-80% “Fran”For Time:21-15-9Thrusters (95/65) (RX+: 115/80)Pull-Ups (RX+: Chest to Bar Pull-Ups)*Compare to 11/14/22Read More

Questions or issues with Pelvic Floor Health? Indigo Physiotherapy (located in Mosaic!) will be at CFR7 tonight from 5-7 PM! Come meet the doctors, ask questions, and get information about pelvic and orthopedic physical therapy! They will be giving out coupons and promotions for treatment! Weekly OverviewEvents/ClassesMondaySandbags/Farmer’s Carry5 PM – Indigo PhysiotherapyTuesdaySplit Jerk, “Fran” Benchmark...Read More

StrengthEvery 2:00, 4 Rounds1) 10 Bench Press (60-70% 1RM Bench Press)2) 5 Feet Elevated Underhand Ring Rows w/ 3s Pause at Top (FX: Ring Rows) ConditioningAMRAP 12250/200m Row (FX: 200/150m)15 Hand Release Push-Ups (FX: Push-Ups)15 V-Ups (FX: Tuck-Ups)Read More

StrengthEvery 2:30, 6 Sets1-3) 1 Power Clean + 1 High Hang Power Clean + 1 Power Clean (↑, start at 55-60% 1RM CJ)4-6) 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (↑)*Hold onto bar between reps “Armistice”AMRAP 1111 Power Clean (135/95)11 Burpees Over the Bar19 Deadlifts (135/95)18 Pull Ups*Compare to 11/11/22Read More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Box Step Ups (20-30% 1RM Back Squat)2) 50′ Forward Sled Pull3) :20-:30/:20-:30 Single Arm Plank ConditioningAMRAP 1048 Crossover Single Unders (FX: 24) (RX+: 8 Crossover Double Unders)24 Sit-Ups12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)Read More

StrengthEvery 2:30, 6 Rounds1-3) 3 Push Press w/ Pause in Dip (60-65% of 1RM CJ)4-6) 3 Push Press (65-70% of 1RM CJ)*OR +10% and use 1RM Push Press percentagesSuperset Accessory (3+ out of 6)10 Tibialis Raise w/ 3s Pause at Top ConditioningIn 10:0050/38 Calorie Row (FX: 35/26)into…AMRAP in Remaining Time15 Shoulder to Overhead (155/105) (FX:...Read More