Conditioning
AMRAP 20
10 Pull Ups
20 Push Ups
400m Run
Post-Conditioning Strength/Skill
5 Rounds
1 Turkish Get Up Each Arm
20 Russian Twists
Conditioning
AMRAP 20
10 Pull Ups
20 Push Ups
400m Run
Post-Conditioning Strength/Skill
5 Rounds
1 Turkish Get Up Each Arm
20 Russian Twists
SAVE THE DATE for our First Annual CFR7 White Elephant Party on Friday, December 17th at 7pm! You can find information about the event here.
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Tuesday | Long Conditioning | |
| Wednesday | Snatch | |
| Thursday | Partner WOD | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Friday | Deadlifts | |
| Saturday | Strict RMU/Pullups | Free 7-Fit Class at 10 AM! Click here to register now. |
| Sunday | Push Press |
Strength
E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 80 – 85%
4: 85 – 90%
5: 85 – 90%
Conditioning
Every :30 for 5 Rounds
1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: Rest
3: AMRAP Rope Climbs
4: Continue AMRAP Rope Climbs
5: Rest
6: Rest
Strength
Rx:
5 Rounds
10 V-Ups
5 Plank to Pike with feet on Rower Seat
10 Kettlebell Jefferson Curls
Fx:
5 Rounds
10 Tuck-Ups
5 Plank to Pike with feet on Box
10 Kettlebell Jefferson Curls
Conditioning
AMRAP 10
10 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)
15 American Kettlebell Swings (32/24) (Fx: 24/16)
20/15 Calorie Row (Fx: 15/10)
Conditioning
4 Rounds
200m Run
10 Burpee Box Jump Overs (24/20)
200m Run
10 Strict Handstand Push Ups (Fx: Kipping)
200m Run
10 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar)
Strength
E3MOM 15
2 Deadlifts
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%
Conditioning
AMRAP 9
18 Toes to Bar (Fx: 12)
9 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
