Tuesday, March 19, 2019


Tuesday, March 19, 2019

It’s that time of the year again! Time to gather in the box and cheer on the top CFR7 athletes as they sweat it out in the final Workout for the 2019 Open Season!!!

The event is Friday March 22nd at 6:30pm. Even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your CFR7 family for the final workout of the 2019 Open! Friends and family are also welcome to join us!

There will be no 6:30 WOD during the time of this community event.


4 Rounds
10 Plate GHD Sit Ups (A)
Max Time High Plank

4 Rounds
15 Plate Sit ups (A)
Max Time High Plank

4 Rounds
10 Plate Sit ups (A)
Max Time High Plank

Rest 2 Minutes Between Sets. If athletes can hold plank 2 min+, add weight.

5 Rounds
400m Run
10 Thrusters (Increase weight each round)

Rx: (95/65, 115/80, 135/95, 165/115, 185/125)
Fx: (75/55, 95/65, 115/80, 135/95, 165/115)

Time Cap: 20 mins.