Strength

E2MOM 10
Strict Press
1 – 4: 3@75 – 80%
5: AMRAP @75 – 80%

Conditioning

4 Rounds
250/200m Row (Fx: 200/150) (Rx+: 300/250)
10 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Toes to Bar (Fx: 7) (Rx+: 15)

Scaled Competition this Saturday, October 23, 3pm at CFR7!

Come support our athletes as they go head-to-head with BCF this weekend! We hope to see you there!

Strength

E2MOM 16
Snatch Deadlift to Knee + Panda Pull + Squat Snatch (↑)

Conditioning

E4MOM 12
1: With a partner, alternating after each run
AMRAP 100m Run (1 Run=10 reps)
2: With a partner, alternating every 10 calories
AMRAP Calorie Ski
3: With a partner, alternating full rounds
AMRAP
6 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
6 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

Nutrition Seminar with Ann Brubaker TONIGHT at 7:30 PM!

Tonight’s topic is “Myth Busting — Common nutrition misconceptions and the science behind it.”

Hope to see you there!!

	Weekly Overview	Events/Classes
Monday	Kettlebell Strength	Nutrition Seminar at 7:30 PM! Free 7-Fit Class at 6:30PM! Click here to register now.
Tuesday	Snatch Complex
Wednesday	Strict Press
Thursday	Deadlift	Free 7-Fit Class at 6:30PM! Click here to register now.
Friday	Glen
Saturday	Back Squats	Free 7-Fit Class at 10AM! Click here to register now.
Sunday	Clean Complex

Strength

Every :30 for 6 total rounds
1: 100m Run
2: Double Kettlebell Front Rack Hold (32/24) (Fx: 24/16)
3: Rest
4: Rest

Then…

E2MOM 12
1: 50m Each Arm Kettlebell Suitcase Carry (32/24) (Fx: 24/16)
2: 1:00 – 1:30 High Plank

Conditioning

100 – 80 – 60 – 40 – 20
Double Unders
10 Box Jumps Between Rounds (30/24) (Fx: 24/20) (Rx+: 36/30)

Strength

EMOM 10
1: 5 Tempo Strict Pull Ups (30×3)
2: 5 Tempo Push Ups (30×3)

Fx:
EMOM 10
1: 5 Kip Up Strict Down Pull Ups (:03 Eccentric)
2: 5 Tempo Push Ups (30×3)

Conditioning

EMOM 20
1: 6 Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 8 Reps)
2: 16 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
3: AMRAP Bike Calories
4: Rest

Strength

E2MOM 12
Clean Deadlift to Knee + Panda Pull + Squat Clean (↑)

Conditioning

4 Rounds
25 Wall Balls (20/14) (Fx: 20 Reps) (Rx+: 11’/10′)
10 Handstand Push Ups (Fx: 7) (Rx+: 15)
Rest 1:00 after each round