CFR7 will close Friday, July 3rd at 1:30 pm . Regular am classes (0530, 0630, 0730,1200) will be available and we will run Open Gym through the morning from 0830-1200.  Saturday, July 4 we will have our regular 10:00 am WOD and open gym.  If you’re in need of more WOD options, ALL members please feel free to workout at Ballston Crossfit.

=========================================================================================================

Strength:
Deadlift, find a 5RM

Conditioning:
For time:
80 double unders
200m suitcase carry, 24/16
60 double unders
200m suitcase carry, 24/16
40 double unders
200m suitcase carry, 24/16
20 double unders