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)

Strength

3 Rounds
10 Goblet or Double Kettlebell Front Rack Cossack Squats
:30 Each Arm Single Arm High Plank
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning

2 Rounds
20 Burpees
400m Run
20 Burpees
20 Chest to Bar Pull Ups (Fx: Pull Ups)

Impromptu Sunday-Funday!
When: This weekend! Sunday, April 10th, from 1-4pm
Where: Tysons Corner Starr Hill Biergarten (1805 Capital One Drive)
What: Come enjoy 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
2 Paused Back Squats (↑)

Rx+: :10 Pause

Rx: :07 Pause

Fx: :05 Pause

Conditioning

AMRAP 11
22 Jumping Air Squats
22 Push Ups (Fx: 11)
22 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

AB ATTACK!
Get that six-pack ready for your beach trip by coming to Ab Attack with Mariah at 6:45 PM tonight!

Conditioning

5 Rounds
600/500m Row (Fx: 500/450) (Rx+: 700/600m)
100 Double Unders (Fx: 70)
20 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)

Need to work on your mobility?
Join us for our Inaugural Mobility Class with Coach Scinju tonight at 5:45 PM!

Impromptu Sunday-Funday!
Mark your calendars to come to Starr Hill Biergarten this Sunday, April 10th, from 1-4pm! Come enjoy 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 6
2 Split Jerk Balance + 1 Split Jerk (with 3 second pause in split)

directly into….

E2MOM 10
1 Split Jerk (with 3 second pause in split) + 1 Split Jerk (65-70%)

Conditioning

AMRAP 10
200m Run
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)