5:45 PM
Skills & Mobility Clinic with Brandon!

Conditioning:

“Kelly”
5 Rounds
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)

5:30PM

NEW CLASS TIME FOR 7 FIT! 

Overview of the Week

Strength:

Deadlift
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%

Conditioning:

“Isabel but, Worse.”
30 Power Snatches (135/95) (Fx: 95/65)
Every time you drop the bar:
10 Hand Release Push-ups

Strength:

E4MOM 20
3 Tempo Front Squats (35×3)
Set 1: 45-50%
Set 2: 50-55%
Set 3: 55-60%
Set 4: 60-65%
Set 5: 65-70%

Conditioning:

EMOM 20
Min 1: Assault Bike Calories
Min 2: Rest
Min 3: Air Squats
Min 4: Rest
Min 5: Rope Climbs

Score is total reps.

–ATTENTION: Parking will be limited today due to Tyson’s Playground hosting an Olympic Weightlifting and powerlifting meet all day.

-You may park at a angle for today like shown in the picture below. Instead of backing in just pull in forward!

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11:00AM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer!

Conditioning:

10 Rounds
5 Pull Ups (Rx+: C2B)
10 Russian Swings (32/24) (Fx: 24/16)
200m Run

Time Cap 25:00

Max Height Jump Tests:

Rx: Kneeling Jump

Fx: Seated Box Jumps

Strength:

E3MOM 15
3 Clean Deadlifts+2 Hang Cleans+1 Split Jerk (ME)

Conditioning:

AMRAP 7
10 Back Rack Lunges (135/95) (Fx: 95/65)
5 Thrusters (135/95) (Fx: 95/65)