AT HOME WORKOUT
Strength:
5 Sets
10 Good mornings (weighted if possible)
10 Inch Worms
10 Single Leg RDL (Hold Weight If Possible)
Conditioning:
E2MOM 12
1.) 50 Line Hops or 75 Double Unders
2.) Max Effort Alternating Dumbbell Hang Squat Clean and Thrusters
If no DB sub any weight object hang squat clean thrusters
AT HOME WORKOUT:
Strength:
5 Rounds
0:30 – 1:00 Handstand Hold (Fx: Pike Hold)
20 Kettlebell Pull Throughs
20 Cossack Squats (weighted if possible)
If you do not have a kettlebell, any weighted object can be used.
Conditioning:
For Time
800m Run
20 Hollow Rocks
40 Hand Release Push Ups
20 Hollow Rocks
800m Run
If you do not have an 800m run route run 2:00 out, 2:00 back.
CFR7 IS CLOSED UNTIL FURTHER NOTICE
AT HOME WORKOUT:
4 Rounds
:30 Glute Bridge Hold
:30 Wall Sit
:30 Reverse Plank
:30 Plank
Rest as needed to complete. Scale duration of holds as needed to complete with quality.
AMRAP 12
12 V – Ups or Tuck Ups
12 Burpees
SCHEDULE UPDATE: CFR7 IS CLOSED UNTIL FURTHER NOTICE
At Home Workout:
5 Rounds
400m Run or Run 1:00 Out/1:00 Back
20 Steps Bear Crawl
20 Steps Reverse Bear Crawl
10 Dive Bomber Push Ups
If you have a 400m route use that for the run or run for 1:00 and then turn around and run back to where you started.
CFR7,
We have tried our best to honor our commitment to staying open to provide you the best place in the DMV for fitness and fun. Unfortunately, the time has come when we need to “officially” close the gym until further guidance from the government. Effective immediately, BCF & CFR7 will be closed until further notice.
We will continue to post a “home” WOD on our Facebook group page so you can keep working out virtually with your gym buddies! Be sure to post your scores!! Stay connected to our FB group page as we continue to come up with creative ways for you to stay fit virtually!
We thank all of you for your support during this challenging time. It is very difficult for our entire team as we have worked so hard to grow the gym and community. We all love our jobs and love our community. For those of you who are able, we would appreciate your continued financial support as we work to make it through this very difficult and uncertain time. We owe you our gratitude and know it is your efforts as individuals that will keep small businesses afloat during this time of economic hardship. Your management team is going to keep working during this time and we can assure you we’ll reopen as soon as possible.
If you would like to freeze your membership without payments, please email [email protected].
Stay fit!
Strength:
E2MOM 12
3 Power Cleans (ME)
Conditioning:
4 Rounds
10 Deadlifts 225/155 (Fx: 185/125)
30 Alternating Reverse Lunge Wall Balls (20/14)
At Home Workout:
4 Rounds
30 Air Squats
:30 Second Plank Hold
15 Jumping Air Squats
30 Mountain Climbers
