| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Bench Press | |
| Wednesday | CFR7 Benchmark WOD “Coach Elizabeth” | 5:45pm Handstand Skills Clinic |
| Thursday | Deadlift | |
| Friday | Overhead Squat | |
| Saturday | Squad WOD | 4pm CFR7 Nats Game |
| Sunday | Lower Body Health, Core | 8am Power Yoga |
Strength
Every 3:00, 4 Sets
2 Pause Back Squat + 4 Back Squat
1-2) 65-70%
3-4) 70-75%
Superset Accessory (3+ out of 4)
15/15 Banded Lateral External Rotation
Conditioning
For Time:
200m Run
10 Power Cleans
200m Run
10 Squat Cleans
200m Run
10 Front Squats
*12:00 Cap
RX: (135/95) (165/115) (185/125)
FX: (95/65) (115/80) (135/95)
RX+: (135/95) (185/125) (225/155)