Merry Christmas!

CFR7 is closed today.

CLASS TIMES: 6 am, 7 am, 12 noon
No evening classes! Merry Christmas Eve!

Conditioning

AMRAP 40
With a Partner, Alternating Movements
200m Run
15 Toes to Bar (Fx: 10)
10 Burpee Box Jumps Overs (24/20)

Strength

E2MOM 10
Push Jerk
1 – 4: 3 @80 – 85%
5: AMRAP @80 – 85%

Conditioning

EMOM 15
1: 20/15 Cal Ski (Fx: 15/10)
2: 20/15 Cal Bike (Fx: 15/10)
3: 20/15 Cal Row (Fx: 15/10)
4: 1 Hang Squat Clean (ME)
5: Rest

Score is heaviest hang squat clean.

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.

“JT”

21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups

Post-WOD Strength/Skill

E2MOM 10
10 Back Rack Lunges (↑)

Strength

E2MOM 6
2 Snatch Deadlifts + Tall Snatches (↑)
Directly Into
E2MOM 6
2 Snatch Deadlifts + High Hang Squat Snatches (↑)
Directly Into
E2MOM 6
1 Squat Snatches (↑)

Conditioning

AMRAP 7
20 Deadlifts (155/105) (Fx: 115/80) (Rx+: 185/125)
5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35)