Strength

E2MOM 10
5 Back Squats@70 – 80%

Conditioning

EMOM 16
1: 275/220m Ski (Fx: 220/180) (Rx+: 300/250)
2 – 4: 500m Run (Fx: 400) (Rx+: 600)

CFR7 Post-Open/Spring Celebration

Don’t forget about our group outing to Crooked Run Brewing this Saturday at 2 PM! You can find details on the Facebook event.

Strength

4 Rounds
10 Dumbbell Lateral Raises
10 Dumbbell Front Raises
20 Alternating Kettlebell Strict Press
5 – 10 Strict Ring Dips
5 – 10 Strict Pull Ups (Chest to Bar if Possible)

Conditioning

AMRAP 10
4 Bar Muscle Ups (Fx: 4 Burpee Chest to Bar Pull Ups) (Rx+: 6 Bar Muscle Ups)
16 Jump Switch Lunges
16 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)

SURVEY REMINDER- today is the LAST day to submit your CFR7 customer satisfaction survey! We would love to hear your feedback, so please pull up the email we sent April 1st and spend 15 minutes of your Sunday providing us with valuable feedback! Thanks!!

Strength

EMOM 12
1: 6 – 8 Barbell Roll Outs
2: :15 – :30 L-Sit Hold (Fx: Tuck Hold)
3: 20 Hollow Rocks
4: Rest

Conditioning

400m run

Then…

5 Rounds
10 HSPU (Fx: 6)
15 Box Jumps (24/20)

Then…

400m run

Strength

E2MOM 10
5 Deadlifts @70 – 80%

Reset every rep and start from dead stop.

Conditioning

AMRAP 11
22 Sit Ups
22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

Don’t forget about Coach Elizabeth’s Rowing Clinic tomorrow! Details are here!

“Karen”

150 Wall Balls

Post-WOD Finisher

3 Rounds
10 Bottom Half Barbell Biceps Curls
10 Top Half Barbell Biceps Curls
10 Barbell Biceps Curls
10 Bottom Half Band Triceps Extension
10 Top Half Band Triceps Extension
10 Band Triceps Extension