A stronger core means heavier lifts! Build your core muscles at Ab Attack at 6:45 PM!
Strength
E3MOM 18
1 – 3: 2 Tempo Front Squats (33×1) @70 – 75%
4 – 6: 3 Front Squats @75 – 80%
Conditioning
AMRAP 14
7 Power Clean and Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)
14 Burpees
21 Box Jump Overs (24/20)
Feeling tight or stiff? Join us for the Mobility Class tonight at 5:45 PM!
Strength
E3MOM 15
10 Each Arm Alternating Dumbbell Bench Press or Barbell Bench Press
10 Ring Rows (Feet Elevated if Possible)
Conditioning
EMOM 15
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
2: AMRAP Push Ups
3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
4: AMRAP Front Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
5: Rest
Need to work on your Kipping/Butterfly Pull Ups? Join us for our Skills Clinic tonight at 5:45 PM!
| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | Kipping/Butterfly Pullups Skills Clinic at 5:45 PM |
| Tuesday | Bench Press/Ring Rows | Mobility Class at 5:45 PM |
| Wednesday | Front Squat | Ab Attack at 6:45 PM |
| Thursday | Wall Walks | |
| Friday | Snatch | |
| Saturday | Partner Workout | Olympic Weightlifting Class at 11 AM |
| Sunday | Long Conditioning |
Strength
E3MOM 15
5 Tempo Deadlifts (30×1) (Full reset on every rep)
10 Medicine Ball Hamstring Curls
Conditioning
20 – 18 – 16 – 12 – 10
Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Run 200m After Each Round (Rx+: 300m)
Impromptu Sunday-Funday!
Come join us TODAY at the Tysons Corner Starr Hill Biergarten (1805 Capital One Drive) from 1-4 PM, for a relaxing afternoon with the CFR7 family outside of the gym. There is plenty of room on the rooftop and lots of outdoor games and drink/food options. Friends and family welcome!
Strength
E2MOM 10
1: Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar
10 Push Press (↑)
Rx: 3 Strict Toes to Bar + 10 Kipping Toes to Bar
10 Push Press (↑)
Fx: 3 Strict Toes to Rings + 10 Kipping Toes to Rings
10 Push Press (↑)
Conditioning
AMRAP 15
250/200m Row (Fx: 200/150) (Rx+: 300/250)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Thrusters (115/80) (Fx: 95/65) (Rx+: 135/95)
SATURDAY SQUAD-WOD
Complete with Partner, You-Go-I-Go!
AMRAP 8
24 Burpees Over Bar
48 Back Rack Lunges (RX: 115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55)
AMRAP Single DB Devil’s Press (RX: 50/35) (FX: 35/20) (RX+: 70/50) (SC: 20/10)
Rest 3 mins
AMRAP 8
24 Burpees Over Bar
36 Squat Cleans (RX: 135/95) (FX: 115/80) (RX+: 155/105) (SC: 85/60)
AMRAP Box Jumps (24/20) (FX/SC: Box Step-Ups) (RX+: 30/24)
Rest 3 mins
AMRAP 8
24 Burpees Over Bar
24 Clusters (RX: 155/105) (FX: 135/95) (RX+: 185/125) (SC: Thrusters 95/65)
AMRAP Box Jump Overs (24/20) (FX/SC: Box Step-Overs) (RX+: 30/24)
*Score is Total AMRAP Reps (DP+BJ+BJO)
