Friday, July 14, 2017


Friday, July 14, 2017

Jason Carrier is rep’n the O.G. of the Day. ”

Absolutely love the CFRT7 Community

Heathy body, healthy heart! Thank God for George aka HAMMER in the morning motivating us all to stay the course. Comedy at 6am is priceless. Love the Country Music tempo Marcus and BJ pump out. Grateful for many friendships and the culture CFRT7 has built. The thought of going back to the gym and walking around staring at machines and building my own workout is completely foreign. Train, Compete Win! Cheers to CFRT7…. Wondering when we can practice Keg stands and kick up the workouts a bit… J”


Heavy Squat Snatch Interval
Every :90 for 15:00
Perform 1 Squat Clean
*increase 5# every successful lift
Working sets start 40# under 1 RM

10 Dumbbell Push Press 50/35, Fx: 35/20
10 Meter Overhead Walking KB lunges 24/16, Fx: 20/16
10 Alt. KB Snatches 24/16, Fx: 20/16