Conditioning
4 Rounds of :45 on, :15 off
1) AMRAP Calorie Ski
2) Rest
3) AMRAP Calorie Bike
4) Rest
5) AMRAP Burpees to 6″ Target
6) Rest
*Score: Total Calories/Reps

Cooldown
1:00 on, :10 off
1-2) Hip Flexor Lunge
3-4) Pigeon Pose
5-6) Single Leg Forward Fold
7-8) Supine Spinal Twist

Last call to sign-up for our CFR7 Book Club!
If you’re remotely interested, add your name to the list so you can be included in details about the first book and first meeting date and location!
SIGN-UP HERE!

Strength
Every 1:30, 3 Rounds
1) 4-6 Strict Handstand Push-Ups (FX: w/ 1-2 Abmats OR 2-4 Wall Walks) (RX+: 7-10)
2) 10 Prone PVC Press
3) 10 Hollow Body Straight Arm Lat Pulldown (FX: 10-15 Hollow Rocks)

Conditioning
AMRAP 12
15 Calorie Row
5 Wall Walks (FX: 3)
15 Power Snatch (95/65) (FX: 75/55)
75 Double Unders (FX: 50 OR Single Unders)
*RX Min: 2 Round

Strength
Every 2:30, 6 Sets
3 Tempo Back Squats
1-2) 3s down, 3s pause in squat (50, 55%)
3-4) 3s down, 1s pause in squat (60, 65%)
5-6) 3s down (70, 75%)

Conditioning
For Time:
40/30 Calorie Bike (FX: 30/25) (RX+: 50/35) (2:00 Cap)
20 Chest to Bar Pull-Ups (FX: Pull-Ups)
40/30 Calorie Row (FX: 30/25) (RX+: 50/35)
20 Chest to Bar Pull-Ups (FX: Pull-Ups)
*10:00 Cap

Strength
Every 2:30, 6 Sets
1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk (↑, start from 50-60% of 1RM CJ)
*Hold onto bar b/t reps

Conditioning
For Time:
20 Box Jumps (24/20)
15 Clean and Jerks
20 Box Jumps (24/20)
10 Clean and Jerks
20 Box Jumps (24/20)
5 Clean and Jerks
*10:00 Cap

FX: (95/65), (115/80) (135/95)
RX: (95/65), (135/95), (185/125)
RX+: (135/95), (185/125), (225/155)

9AM: Regular class WOD

10 AM: Open Make-Up!

Strength
Every 3:00, 4 Sets
6 Tempo Bench Press (60-70%) +
6 Tempo Strict Pull-Ups (Banded/Weighted)
*3s down

Conditioning
3 Rounds of 1:00 on, :10 off
1) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)
2) AMRAP Hand Release Push-Ups (FX: Push-Ups)
3) AMRAP Toes to Bar (FX: Hanging Leg Raises)
4) Rest
*RX/RX+ Min: 80
*Score is total AMRAP reps (Push-Ups + Toes to Bar)