18
Apr
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 Overview | Events/Classes | |
| Monday | Ring Dips/Pull Ups | Free 7-Fit Class at 6:30PM! Click here to register now |
| Tuesday | Back Squats | |
| Wednesday | Bench Press/Pendlay Row | |
| Thursday | Leg Strength | Free 7-Fit Class at 6:30PM! Click here to register now |
| Friday | Hang Power Cleans | |
| Saturday | Quarterfinals Test 5 | Free 7-Fit Class at 10AM! Click here to register now CFR7 Post-Open/Spring Celebration |
| Sunday | Long Conditioning |
Strength
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)
Conditioning
AMRAP 10
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)