Build up your mobility and core strength at Core-Flex at 5:45 PM!
Strength
Every 2:30, 6 Sets
1-3) 2 High Hang Clean w/ 3s Pause in Parallel Catch + 1 Front Squat (60-65%)
4-6) 2 Hang Clean w/ 3s Pause in Parallel Catch + 1 Front Squat (65-70%)
*Hold onto bar between reps
Conditioning
For Time:
1000m Run (FX: 800m)
30 Burpees Over Bar
30 Front Squats (115/80) (FX: 95/65) (RX+: 155/105)
*12:00 Cap
Happy Halloween! Wear that costume!
HALLO-WOD
AMRAP 31 w/ Partner – Split Reps Any Way
10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups)
31 Sit-Ups
31 Calorie Row
10 Wall Walks (FX: 6)
31 Sit-Ups
31 Burpees
10 Rope Climbs (FX: 6)
31 Sit-Ups
31 Single Dumbbell Hang Snatch (50/35) (FX: 35/20)
RX+: WEAR A COSTUME!
*Compare to 10/31/22
| Weekly Overview | Events/Classes | |
| Monday | 1RM/3RM Deadlift | |
| Tuesday | Hallo-WOD | |
| Wednesday | Clean | 5:45 PM – Core Flex |
| Thursday | Gymnastics Push, Barbell Pull | |
| Friday | Conditioning Intervals | |
| Saturday | Squad WOD | |
| Sunday | Strict Press |
Strength
In 25:00:
Establish 1RM Deadlift
FX:
Establish 3RM Deadlift
Conditioning
2023 CFR7 Battle of the Bikes Event 3:
AMRAP 1
Max Calorie Bike
Optional Finisher
2-3 Rounds for Quality
:30-:45/:30-:45 Side Plank
10 Cossack Squats
15/15 Banded Clamshells
Strength
Every 2:00, 3 Rounds
1) 10/10 Single Arm Bottoms Up Kettlebell Press w/ 2s Pause Overhead
2) 10/10 Half Kneeling Single Arm Banded Row w/ 2s Pause at Finish
3) Accumulate :30 L-Sit Hold
Conditioning
For Time:
800m Run (FX: 600m)
40 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
400m Run (FX: 300m)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
*13:00 Cap
OPEN GYM: 7 AM – 9AM
Squad WOD: 9 AM
10 AM CLASS CANCELLED
Join us today for the Billy Goat Trail and Brews!!
We will meet at CFR7 at 9AM and carpool together!
We are parking in the Great Falls Public Parking Lots across from the Old Angler’s Inn and we will walk the towpath to the start of the Billy Goat Trail (Section A), then back DOWN the Billy Goat, ending back at the Old Angler’s Inn for some drinks/refreshments.
Come hike!!
Squad WOD
AMRAP 14 w/ Partner – Split Reps Any Way
30 Calorie Bike (FX: 20)
90 Double Unders (FX: 60)
30 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)
Rest 4:00
AMRAP 14 w/ Partner – Split Reps Any Way
30 Calorie Ski (FX: 20)
90 Double Unders (FX: 60)
30 Squat Clean (115/80) (FX: 95/65) (RX+: 135/95)
