Strength

E3MOM 18
Power Clean + Push Jerk + Squat Clean + Split Jerk (↑)

Conditioning

3 Rounds
15/10 Calorie Row (Fx: 12/7)
5 Burpees Over the Rower
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Rest 1:00

We are two days away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and family are welcome! Drop-ins are $25. 

We will light up the grill and BBQ! Feel free to bring food and/or drinks to share with everyone!

For Time w/ Partner (Partition in any way)
100 Thrusters (75/55) (FX: 55/35) (RX+: 95/65)
100 Bar Facing Burpees (FX: Burpees)
100 Situps (RX+: Weighted 15/10lbs)

*Every 3:00, including 0:00, 20 Box Jumps (24/20) (FX: 12)

then….800m Team Run (FX: 600m) (RX+: 1000m)

*35:00 Cap

We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and family are welcome! Drop-ins are $25. 

We will light up the grill and BBQ! Feel free to bring food and/or drinks to share with everyone!

Strength

E2MOM 10
6 Overhead Lunges (↑)

Conditioning

AMRAP 15
500m Run
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Toes to Bar (Fx: 15)

We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and family are welcome! Drop-ins are $25. 

We will light up the grill and BBQ! Feel free to bring food and/or drinks to share with everyone!

Strength

E2MOM 14
1 Tempo Front Squat (33×1) + 1 Front Squat @90 – 95%

Conditioning

5 Rounds
15 Pull Ups (Fx: 10) (Rx+: 20)
50 Double Unders (Fx: 35)

We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and family are welcome! Drop-ins are $25.

We will light up the grill and BBQ! Feel free to bring food and/or drinks to share with everyone!

Strength

EMOM 5
Muscle Snatch (↑)
Directly Into
EMOM 5
Power Snatch + 2 Overhead Squats (↑)

Conditioning

AMRAP 12
3 Rope Climbs (Fx: 2) (Rx+: 6)
6 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
12 Hand Release Push Ups