Join us SATURDAY for our Partner Homecoming Competition!
(Reminder: the gym will be closed for working out on Saturday)
We have 30 teams coming to compete — 14 of which are from CFR7! Come cheer on your friends! Event 1 starts at 8:30 AM and we will likely run until approximately 2:30 PM.
Vendors and Food!
FZKL
Bennett’s Coffee
Cohen Health and Performance
Grilled burgers and sandwiches

Conditioning
AMRAP 8
250/200m Row (FX: 200/150m)
10 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+:15)

AMRAP 8
200m Run
10 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 15)

AMRAP 8
75 Double Unders (FX: 50)
10 Single Kettlebell Front Rack Lunge (24/16) (FX: 16/12) (RX+: Double)
*Rest 4:00 b/t each AMRAP

Strength
Every 2:00, 8 Sets
1-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65% of 1RM Snatch)
5-8) 1 Squat Snatch + 1 Overhead Squat (↑)

Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2) AMRAP Squat Snatch (125/85) (FX: 95/65) (RX+: 145/100)
3) Rest
4) Rest

Get better at your Double Unders and Toes-to-Bars by joining the Skills Clinic at 5:45 PM tonight!

Strength
Every 2:00, 3 Rounds
1) 10 Seal Row w/ Pause at Top
2) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 100′ Backwards Sled Pull

Conditioning
3 Rounds of :50 on/:10 off
1) AMRAP Calorie Ski
2) Rest
3) AMRAP Calorie Row
4) Rest
*Score is lowest Calorie round

Strength
Every 3:00, 5 Sets
2 Back Squats
1) 75-80%
2-3) 80-85%
4) 85-90%
5) 90-95%

FX:
3 Back Squats
1-2) 75-80%
3-5) 80-85%

Superset Accessory (3+ out of 5)
10/10 Crossbody Banded Pullaparts

Conditioning
For Time:
10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
20 Bar Facing Burpees
30 Toes to Bar (FX: 20)
20 Bar Facing Burpees
10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
*10:00 Cap

It’s SWEATSHIRT season!
Get your CFR7 TYR sweatshirt before it’s too late!

How: Order Here
Cost: $55
Deadline: Friday, October 13th

Strength
In 15:00
Establish 1RM Strict Press

Conditioning
AMRAP 15
400m Run
75 Double Unders (FX: 50)
15 Handstand Push-Ups (FX: 10) (RX+: Wall Facing Strict)