We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout!

Clean Complex:
5 sets of:
2 x 1 Squat Clean + 1 Front Squat + 1 Split Jerk (yes, perform the complex twice for one set)
(Increase load each set)

Beginners: 2 x 2 Hang Power Cleans + 2 Front Squats + 2 Push Press

EMOM 15:
Min 1: 18/15 Cal Row, Fx: 15/12 Cals
Min 2: 15 Wall Ball Shots, Fx:12
Min 3: 3/2 Ring Muscle Ups + 3/2 ring dips, Fx: 5-10 Ring Dips

*Rotating Movements