Monday, October 2, 2017


Monday, October 2, 2017

Congratulations and job well done to all the competitors from CFR7  that competed at SuperFit DC. Many thanks to all of the community members that can by to show their support and cheer us on!


No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.


Strength/Skill Schedule:
Monday: Split Jerk
Tuesday: Front Rack Lunges/accessory
Wednesday: Ring MU technique, Hero WOD “Rankel”
Thursday: Overhead Squat
Friday: Rope Climb Tech/ Death by C&J
Saturday: Strict Press
Sunday: Bench Press/ Row Intervals


Split Jerk:
Find a 2 RM
*From the Rack

10 Rounds for time:
1 Strict MU Fx: 1 Strict C2B Pull up + 1 Strict Ring Dip
3 Squat Cleans 165/115, Fx: 115/80
5 Hand Release Push Ups