21
Nov
Monday, November 22, 2021
SAVE THE DATE for our First Annual CFR7 White Elephant Party on Friday, December 17th at 7pm! You can find information about the event here.
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Tuesday | Long Conditioning | |
| Wednesday | Snatch | |
| Thursday | Partner WOD | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Friday | Deadlifts | |
| Saturday | Strict RMU/Pullups | Free 7-Fit Class at 10 AM! Click here to register now. |
| Sunday | Push Press |
Strength
E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 80 – 85%
4: 85 – 90%
5: 85 – 90%
Conditioning
Every :30 for 5 Rounds
1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: Rest
3: AMRAP Rope Climbs
4: Continue AMRAP Rope Climbs
5: Rest
6: Rest