Friday, September 30, 2016

Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks.

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Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Deadlift Resets
5 x 3 at 95% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

4 Rounds:
15 Russian KBS 32/24, Fx: 24/16
15 Box Jump overs 24/20
15 Goblet Squats 32/24, Fx: 24/16