Free 7-Fit Class at 7:00am Click Here To Register now
Strength:
Rx+: Max Unbroken Strict Muscle Ups
Rx: Max Unbroken Strict Chest to Bar Pull Ups
Fx: Max Strict Pull Ups
Conditioning:
4 Rounds
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
600m Run
Rest 1:00
Core Strength:
5 Rounds
10 Weighted Sit Ups (↑)
10 Russian Twist (Same weight as sit ups)
What a great celebration this weekend!! Fun BBQ, packed WODs and great energy as we say farewell to 3 great CFR7 coaches!! Brandon, Addie and Steve…we say goodbye for now but we know we will see you again in the future and sling barbells again together! Thank you for all you’ve done for the CFR7 community, we know your positive impact will last for years in the future!
New CrossFit Teens Click HERE to Register!
| Weekly Overview | Events/Classes | |||
| Monday | Snatches | New CrossFit Teens Click HERE to Register! | ||
| Tuesday | Gymnastics Test | Free 7-Fit Class at 7:00AM Click Here To Register now | ||
| Wednesday | Back Squats | New CrossFit Teens Click HERE to Register! | ||
| Thursday | Push Press & Push Jerk | Free 7-Fit Class at 7:00AM Click Here To Register now | ||
| Friday | Deadlifts | New CrossFit Teens Click HERE to Register! | ||
| Saturday | Long Conditioning | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Pump Session |
Strength:
E2MOM 16
Squat Snatches
1: 4 Reps @65%
2: 3 Reps @70%
3: 2 Reps @75%
4: 1 Rep @80%
5: 1 Rep @85%
6: 1 Rep @85%
7: 1 Rep @90%
8: 1 Rep @90%
If you miss any lifts, lower the weight 10% and then continue building from the lower weight.
Conditioning:
5 Rounds
40 Double Unders
12 Hang Power Snatches (Rx: 95/65) (Fx: 65/55)
Conditioning:
“Elizabeth”
21 – 15 – 9
Cleans (135/95)
Ring Dips
Finisher:
3 Rounds
20 Hollow Rocks
10 V-Ups (Fx: Tuck Ups)
100m Double Kettlebell Front Rack Carry
10 Double Kettlebell Bent Over Row
Join us at noon for grilling and chilling as we wish Brandon, Addie and Steve success in their future endeavors! CFR7 will provide burgers and bratwursts, feel free to bring a side to share (reply on the Facebook page if you are bringing a side dish).
Please RSVP on Facebook event page so we get enough meat for you!
Free 7-Fit Class at 10:00AM Click Here To Register now
Strength:
E3MOM 15
Back Squats
1: 4 @75-80%
2: 4 @80-85%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @85-90%
Conditioning:
4 Rounds
400m Run
12 Box Jump Overs (24/20)
6 Each Side Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
New CrossFit Teens Click HERE to Register!
Strength:
E3MOM 15
2 Tempo Thrusters (33×1) (↑)
Conditioning:
AMRAP 10
50 Double Unders (Fx: 35 DUs)
12 Back Rack Lunge (155/105) (Fx: 115/80)
