Modified Class Schedule:
9 AM – WOD
10 AM – WOD
Strength
EMOM 12
1) 10/10 Single Leg Glute Bridge
2) 15 Hollow Rocks
3) :20/:20 Side Plank
4) :45 Wall Sit
Conditioning
4 Rounds of :30 on/:30 off
1) AMRAP Calorie Ski
2) AMRAP Calorie Bike
3) AMRAP Calorie Row
4) AMRAP Kettlebell Swings (24/16) (FX: 16/12)
5) AMRAP Burpees to 6″ Target (FX: Burpees)
*Score is total reps
HAPPY THANKSGIVING!
The CFR7 team is so grateful and thankful for our entire community and everything that each of you brings to Route 7 Nation! We hope you have a restful and fulfilling holiday!
Modified Thanksgiving Class Schedule:
7:30 AM – Open Gym
9 AM – WOD
10 AM – WOD
“Thanksgiving with the Girls”
For Time
6 Rounds (FX: 4)
5 Pull-Ups (RX+: Chest to Bar Pull-Up)
10 Push-Ups (RX+: Hand Release Push-Up)
15 Air Squats (RX+: Jump Squat)
into…
50-30-10
Double Unders
Sit-Ups
into…
15 Snatches (135/95) (FX: 115/80) (RX+: 165/115)
into…
75 Wall Balls (20/14)
into…
15 Clean and Jerk (135/95) (FX: 115/80) (RX+: 165/115)
*30:00 Cap
*In Order: Cindy, Annie, Isabel, Karen, and Grace
Wednesday Thanksgiving Schedule:
6 AM – WOD/Open Gym
7 AM – WOD/Open Gym
12 PM – WOD/Open Gym
3 PM – WOD
Strength
Every 4:00, 4 Sets
16 Back Rack Reverse Lunge
100′ Sandbag Bear Hug Carry (FX: Kettlebell Farmer’s Carry)
Conditioning
EMOM 12
1) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)
2) 3 Rope Climbs (FX: 2) (RX+: 4)
3) AMRAP Goblet Step Ups (24/20) (50/35) (FX: 35/20)
4) Rest
Upper back feeling tight? Join Coach Scinju for a Mobility Class at 5:45 PM!
Strength
Every 2:00, 8 Sets
1-2) 1 High Hang Power Snatch + 2 Touch and Go Power Snatch (↑, start around 50-60% of 1RM Snatch)
3-4) 1 Hang Power Snatch + 2 Touch and Go Power Snatch (↑)
5-8) 3 Touch and Go Power Snatch (↑)
Conditioning
AMRAP 8
200m Run
16 Single Kettlebell Hang Snatch (24/16) (FX: 16/12)
Working on your Ring Muscle-Ups? Join Coach Kevin for a Skills Clinic today at 5:45 PM!
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | 5:45 PM – Ring Muscle Up Skills Clinic |
| Tuesday | Power Snatch | 5:45 PM – Thoracic Spine Mobility Class |
| Wednesday | Lunge/Sandbag | |
| Thursday | “Thanksgiving with the Girls” | |
| Friday | Long Conditioning | |
| Saturday | Squad WOD | |
| Sunday | Strict Press |
Strength
Every 3:00, 5 Sets
1) 5 Front Squats (65-70%)
2-3) 5 Front Squat (70-75%)
4-5) 10 Front Squats (45-50%)
Superset Accessory
1-3) 10/10 Side Lying Shoulder Flexion
Conditioning
3 Rounds for Time:
16/12 Calorie Row (FX: 12/8)
12 Burpees Over Dumbbell
16 Toes to Bar (FX: 12) (RX+: Unbroken)
12 Single Dumbbell Front Rack Squat (50/35) (FX: 35/20) (RX+: 70/50)
*15:00 Cap
