Monday, April 18, 2016

Thursday, April 21 at 6:15, How to improve your squat with Airrosti. What is preventing you from squatting like a master. Tight hip, ankles,  or mechanics. Lets fix it. The Airrosti team will be providing 45 minutes of squat therapy to our members for free.  If you know someone looking to fix there squat, bring them in. Drop in fee is only $10. Then stay for the WOD that proceeds.

Please provide Airrosti with attendance by registering here. https://go.airrosti.com/scheduler/event/DI4ZO250ERZ

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Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Monday: Deads
Wednesday: Press
Friday: Back Squat
Sunday: Bench

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Deadlift;:
3 x 70%, 80% and 3+ x 90%

4 Rounds (this should be fast and furious!):
5 Power Cleans 185/125 Fx; 135/95
10 Burpees over bar (do NOT need to open the hips)
20 Double Unders
Rest 1:00