BRING-A-FRIEND DAY!
Bring a friend to any class today and show off what CFR7 is all about!

Skills Clinic TONIGHT 5:45 PM
Toes-To-Bar & Double-Unders!

	Weekly Overview	Events/Classes
Monday	Bodyweight	T2B/Double Under Skills Clinic at 5:45 PM
Tuesday	Front Squat	Shoulder Mobility Class at 5:45 PM
Wednesday	Power Snatch	Ab Attack at 5:45 PM
Thursday	Elizabeth
Friday	Long Conditioning
Saturday	Squad WOD
Sunday	Overhead Squat

Strength

3 Rounds
Work :45/Rest :15
1: Push Ups
2: Sit Ups
3: High Plank
4: Reverse Plank

Conditioning

AMRAP 20
With a Partner, Alternating Movements
100m Run
100m Run
10 Burpee Box Jumps (24/20) (Rx+: 30/24)
10 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Goblet Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)