Strength: Clean & Jerk ComplexE3MOM 211 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + Split Jerk (ME) Conditioning: For Time30 Reverse Back Rack Lunges (135/95) (Fx: 95/65)30 Abmat Situp20 Reverse Back Rack Lunges (135/95) (Fx: 95/65)40 Abmat Situp10 Reverse Back Rack Lunges (135/95) (Fx: 95/65)50 Abmat Situp Finisher: For Time30/25 Cal...Read More

Strength: Back SquatE3MOM 15Set 1: 4@75-80%Set 2: 4@80-85%Set 3: 4@80-85%Set 4: 4@80-85%Set 5: 4@85-90% Conditioning: 400m Run21 Deadlifts (115/80) (Fx: 95/65)15 Overhead Squats (115/80) (Fx: 95/65)9 Bar Muscle-ups400m Run18 Deadlifts (115/80) (Fx: 95/65)12 Overhead Squats (115/80) (Fx: 95/65)6 Bar Muscle-ups400m Run Time Cap: 18 minutesRx+: 135/95Read More

6:30 PMFunctional Movement for Pelvic Health Seminar. DETAILS >> Strength: E2MOM 203 Power SnatchesSet 1: 60%Set 2: 65%Set 3: 70%Set 4: 75%Set 5: 75%Set 6: 80%Set 7: 80%Set 8: 85%Set 9: 85%+Set 10: 85%++ Conditioning: AMRAP 340/35 Cal Row (Fx: 30/25)Max Alternating Dumbbell Snatches (50/35) (Fx: 35/20)Rest 3:00AMRAP 330 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)Max...Read More

5:45 PMSkills Clinic with Brandon. Handstand push-ups and handstand walks! Flex on the Mall Squad! Conditioning: “Filthy Fifty”For Time50 Box Jumps (24/20)50 Jumping Pull-ups50 Kettlebell Swings (16/12)50 Walking Lunges50 Knee-To-Elbows50 Push Presses (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double-Unders Compare to June 18, 2018.Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: Bench PressesFilthy FiftyPower SnatchesBack SquatsClean & Jerk ComplexSnatches+GymnasticsDeadlifts Congratulations to Coach Brandon and Casey! Strength: Every 1:30 for 4 Rounds of Each, AlternatingStation 1: 5 Bench Press (ME)Station 2: 5 Pendlay Row (ME) Conditioning: 5 Rounds for Time5 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)10 Hand Release Push-ups100 Meter SprintRead More

Strength: EMOM 12Min 1: 3 Strict Toes-to-Bar with 3 second negative + 6 Kipping Toes-to-BarMin 2: RestMin 3: 3 Strict Pull-ups with 3 second negative + 6 Kipping Pull-upsMin 4: Rest Fx:Min 1: 1 Strict Toes-to-Bar with 3 second negative + 4 Kipping Toes-to-BarMin 2: RestMin 3: 1 Strict Pull-up with 3 second negative +...Read More

Strength: E3MOM 211 Snatch Pull + 1 Squat Snatch + 2 Hang Squat Snatch (ME) Conditioning: For Time50 Double Unders 10 Deadlifts (275/185)(205/135) 50 Double Unders 10 Deadlift (225/155)(185/125) 50 Double Unders 10 Deadlift (225/155)(185/125) 50 Double Unders 10 Deadlift (185/125)(135/95) 50 Double Unders 10 Deadlift (185/125)(135/95) Time Cap: 13:00 MinutesRead More

Strength: Back SquatE3MOM 15Set 1: 4@75-80%Set 2: 4@75-80%Set 3: 4@80-85%Set 4: 4@80-85%Set 5: 4@80-85% Conditioning: AMRAP 4: 25 Wall Balls (20/14)25 Abmat Sit-Ups Max Reps Burpees Rest 4:00 AMRAP 4: 25 Abmat Sit-Ups 25 Burpees Max Reps Wall Balls (20/14) Rest 4:00 AMRAP 4: 25 Burpees 25 Wall Balls (20/14) Max Reps Abmat Sit-UpsRead More

Strength: E3MOM 21Power Clean + Hang Power CleanSet 1: 75%Set 2: 80%Set 3: 80%Set 4: 85%Set 5: 85%Set 6: 85%+Set 7: 85%++ Percentages based on 1RM power clean. Conditioning: For Time30 Suitcase Step-Ups (50/35)(35/20)5 Strict Handstand Push-ups (Fx: Kipping)20 Suitcase Step-Ups (50/35)(35/20)10 Strict Handstand Push-Ups (Fx: Kipping)10 Suitcase Step-Ups (50/35)(35/20)15 Strict Handstand Push-Ups (Fx: Kipping)...Read More

REMINDERFlex on the Mall is this Saturday! Come support all the CFR7 and BCF teams competing! Strength: Beginners: Rope Climb Technique RX+: 12 Legless Climbs for time RX: 12 Climbs for time Fx: 8 Climbs for time Conditioning: AMRAP 2150/40 Calorie Row40 Russian Kettlebell Swings (32/24)(24/16)30 Box Jumps (24/20)20 Dumbbell Power Snatches (50/35)(35/20)10/7 Ring Muscle-Ups,...Read More