Friday, November 2, 2018

We are excited to announce we will be starting a monthly WOD for children. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Saturday, November 10, at 10:00 am

Saturday, December 15, at 10:00 am

2019 Dates TBD

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Strength:
Back Squat
2×5@80%
3×3@85%

7 FIT:
4 Sets of 10 Goblets Squats
20 Single Arm Row (10L/10R)
:45-:1:00 Plank

Conditioning:
2 Rounds for Max Reps (16:00 clock):
:45 of Strict HSPU  Fx/7Fit- Dumbbell Press
Rest 1:15
:45 Toes-to-Bar, Fx/7Fit-Abmat sit ups
Rest 1:15
:45 of Kipping HSPU,  Fx/7Fit- Dumbbell Push Press
Rest 1:15
:45 Abmat sit ups
Rest 1:15