Weekend Schedule!
Saturday:
Comp WOD: Doors open at 7:15 AM and we will start at 7:30 AM
Squad WOD: 9 & 10 AM
Sunday:
Summer Sunrise Yoga: 8 – 8:45 AM
CrossFit WOD: 9 AM

Summer Shirt Order!
Pre-Order your summer shirts, BY MONDAY! $25!
(Extras will be sold at CFR7 for $30)
Pre-order: CLICK HERE!

Strength
Every 1:30, 3 Rounds
1) 8 Strict Chin-Ups w/ 3s Down (FX: Banded/Barbell) (RX+: Weighted)
2) 8 Push-Ups w/ 3s Down (FX: Box/Knees) (RX+: Deficit/Weighted)
3) :30 Weighted Plank (FX: Bodyweight)

Conditioning
AMRAP 15
15 Calorie Row
10 Burpee Pull-Ups (FX: 5 OR Burpee Jumping Pull-Ups)
5 Wall Walks (FX: 3) (RX+: 50′ Handstand Walk)
*RX/RX+: 3+15 Rounds