BRING-A-FRIEND DAY coming up all day on Tuesday, September 21! Our WOD will be designed for all people with all levels of fitness experience, so bring your friends and family to show them why you love CFR7!
Strength
Every 1:30 for 8 Sets
2 Power Snatches @80 – 85%
Conditioning
AMRAP 14
4 – 8 – 12 – 16 – 20…
Front Rack Lunges (135/95) (Fx: 95/65)
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)
Strength
E3MOM 15
6 Deadlifts
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
Conditioning
2 Rounds
30 Burpees Over the Bar
15 Power Cleans (145/100) (Fx: 125/85) (Rx+: 165/115)
Conditioning
5 Rounds
100 Double Unders (Fx: 75 Double Unders) (Rx+: 150)
10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
But…
E5MOM Including 0:00
20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
1:00 Time Cap on Each Ski
| Weekly Overview | Events/Classes | |
| Monday | Back Squats | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Tuesday | Long Conditioning | |
| Wednesday | Deadlifts | |
| Thursday | Power Snatches | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Friday | Nancy | |
| Saturday | Split Jerks | Free 7-Fit Class at 10AM! Click here to register now. |
| Sunday | Squat Cleans |
Strength
E3MOM 15
6 Back Squats
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
Conditioning
AMRAP 9
9 Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: 12)
18 Box Jump (27/22) (Fx: 24/20)
Strength
Every 1:30 for 8 Sets
2 Hang Squat Snatches @75 – 80%
Conditioning
AMRAP 12
6 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
24 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
