What a great celebration this weekend!! Fun BBQ, packed WODs and great energy as we say farewell to 3 great CFR7 coaches!! Brandon, Addie and Steve…we say goodbye for now but we know we will see you again in the future and sling barbells again together! Thank you for all you’ve done for the CFR7 community, we know your positive impact will last for years in the future!
New CrossFit Teens Click HERE to Register!
| Weekly Overview | Events/Classes | |||
| Monday | Snatches | New CrossFit Teens Click HERE to Register! | ||
| Tuesday | Gymnastics Test | Free 7-Fit Class at 7:00AM Click Here To Register now | ||
| Wednesday | Back Squats | New CrossFit Teens Click HERE to Register! | ||
| Thursday | Push Press & Push Jerk | Free 7-Fit Class at 7:00AM Click Here To Register now | ||
| Friday | Deadlifts | New CrossFit Teens Click HERE to Register! | ||
| Saturday | Long Conditioning | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Pump Session |
Strength:
E2MOM 16
Squat Snatches
1: 4 Reps @65%
2: 3 Reps @70%
3: 2 Reps @75%
4: 1 Rep @80%
5: 1 Rep @85%
6: 1 Rep @85%
7: 1 Rep @90%
8: 1 Rep @90%
If you miss any lifts, lower the weight 10% and then continue building from the lower weight.
Conditioning:
5 Rounds
40 Double Unders
12 Hang Power Snatches (Rx: 95/65) (Fx: 65/55)
