| Weekly Overview | Events/Classes | |
| Monday | Bench Press/Pendlay Row | Rope Climb Skills Clinic at 5:45 PM |
| Tuesday | Back Rack Lunge | |
| Wednesday | KB/Core Work | Ab Attack at 6:45 PM |
| Thursday | Tempo Front Squats | |
| Friday | Partner Long Conditioning | |
| Saturday | Press/Jerk | Olympic Weightlifting Class at 11 AM |
| Sunday | Push Ups/Pull Ups/BMU |
Strength
E3MOM 15
5 Bench Press (↑)
5 Pendlay Rows (↑)
Conditioning
10 Rounds
10 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
5 Strict Handstand Push Ups (Fx: Kipping)
Gym Closed for the Power Monkey Weightlifting/Gymnastics Course
Still want to get a workout in? Ballston CrossFit will have Open Gym from 1:30 to 4:30 PM which is open for CFR7 Members!
Gym Closed for the Power Monkey Weightlifting/Gymnastics Course
Conditioning
EMOM
1: 200m Run
2: 30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)
3: 200/150m Ski (Fx: 150/200)
4: AMRAP Kettlebell Suitcase Step Ups (32/24) (Fx: 24/16)
5: Rest
Continue EMOM until you have completed 80 Kettlebell Suitcase Step Ups
Weightlifting Total
Build to 1RM:
Snatch
Clean and Jerk
Or…
E3MOM 18
3 Squat Snatches (↑)
Rest 2:00
E3MOM 18
3 Squat Clean and Split Jerks (↑)
