Schedule

6am WOD
6am 7-Fit
7am WOD
Noon WOD
5:30pm WOD
5:30pm 7-Fit

Strength: 

20 Min to Establish
10RM Back Squat

Conditioning: 

3 Rounds
21 Kettlbell Swings (32/14) (Fx: 24/16)
7 Double Dip Muscle Ups (Fx: 14 Ring Dips)

Schedule 

4:30pm WOD and 7-Fit combined ONLY

Conditioning: 

AMRAP 35
With a Partner
50 Double Unders
40 Push Ups
30 Sit Ups
20 Pull Ups
1000m Run (Together)

Merry Christmas CFR7! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season!

Matthew 1:21-23 She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” All this took place to fulfill what the Lord had said through the prophet:  “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).

John 3:16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

Schedule 

Open GYM 6:15am- 8:00am
8:00am WOD and 7-Fit combined ONLY

Strength:

20 Min to Establish
10RM Bench Press

Conditioning: 

AMRAP 8
3 – 6 – 9 – 8 – 12….
Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Box Jump Overs (24/20)

[divider scroll_text=]

Schedule

Normal Morning

Afternoon ONLY

5:30pm WOD

6:30pm 7-FIt

---

	WODs	Events
Monday	10 Rep Max Deadlift	Normal Morning Afternoon ONLY 5:30pm WOD 6:30pm 7-FIt
Tuesday	10 Rep Max Bench	Open GYM 6:15am- 8:00am 8:00am WOD and 7-Fit combined ONLY
Wednesday		Gym is closed Merry Christmas!
Thursday		4:30pm WOD and 7-Fit combined ONLY
Friday	10 Rep Max Back Squat	6am WOD 6am 7-Fit 7am WOD Noon WOD 5:30pm WOD 5:30pm 7-Fit
Saturday	Core Accessory Wok
Sunday	Strict Press

---

Strength:

20 Min to Establish:
10RM Deadlift

Conditioning:

AMRAP 12
20/17 Calorie Row (Fx: 15/12)
1 Legless Rope Climb + 1 Rope Climb (Fx: 2 Rope Climbs)