Monday, April 19, 2021


Monday, April 19, 2021

CFR7 Post-Open/Spring Celebration

Don’t forget about our group outing to Crooked Run Brewing this Saturday at 2 PM! You can find details on the Facebook event.

Weekly OverviewEvents/Classes
MondayRing Dips/Pull UpsFree 7-Fit Class at 6:30PM! Click here to register now
TuesdayBack Squats
WednesdayBench Press/Pendlay Row
ThursdayLeg StrengthFree 7-Fit Class at 6:30PM! Click here to register now
FridayHang Power Cleans
SaturdayQuarterfinals Test 5Free 7-Fit Class at 10AM! Click here to register now
CFR7 Post-Open/Spring Celebration
SundayLong Conditioning


4 Rounds
10 Dumbbell Lateral Raises
10 Dumbbell Front Raises
20 Alternating Kettlebell Strict Press
5 – 10 Strict Ring Dips
5 – 10 Strict Pull Ups (Chest to Bar if Possible)


4 Bar Muscle Ups (Fx: 4 Burpee Chest to Bar Pull Ups) (Rx+: 6 Bar Muscle Ups)
16 Jump Switch Lunges
16 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)