Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!

Want to get better at rowing? Get some training from Coach Elizabeth!

As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!

Click here for more details!
Click here for the Facebook event!

Strength

EMOM 15
1 Squat Clean (↑)

Conditioning

9 – 15 – 21 – 15 – 9
Russian Kettlebell Swings (32/24) (Fx: 24/16) 
Toes to Bar (Fx: 5 – 10 – 15 – 10 – 5)
Air Squats

Time Cap 12:00

Strength

3 Rounds
20 Alternating Kettlebell Straddle Press
20 Each Arm Band Lat Pull
2 Each Side Turkish Get Up

Conditioning

E2MOM 16
1: 20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Calorie Row
3: AMRAP Calorie Assault Bike
4: Rest

Strength

E2MOM 10
5 Back Squats @65 – 75%

Conditioning

8 Rounds
8 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
8 Push Ups

Top Ten Percent Open Finishers

Congrats to all of the CFR7 Athletes who finished in the top 10% during the Open! We’re looking forward to cheering you on in the quarterfinals!

Cooper B	Daniella S
Max M	Ryan R
Quinn O	Maddie R
	Anastasia K

Strength

EMOM 12
1: 12 Plate-to-Chest Standing Good Mornings
2: 12 GHD Sit ups (Fx: Weighted Abmat Sit Ups)
3: 12 Arch Extensions With :03 Hold

Conditioning

EMOM 16
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 25/18)
2: Rest
3: AMRAP Strict Pull Ups (Rx+ Chest to Bar)
4: Rest

Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!

Want to get better at rowing? Get some training from Coach Elizabeth!

As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!

Click here for more details!
Click here for the Facebook event!

Strength

3 Rounds
10 Double Kettlebell Front Squats
10 Kettlebell Straight Leg Deadlifts (Add deficit if needed)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Tempo for kettlebell movements: 30×1

Conditioning

AMRAP 8
16 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
64 Double Unders (Fx: 48)