We are excited to announce we will be starting a monthly WOD for children. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Saturday, November 10, at 10:00 am

Saturday, December 15, at 10:00 am

2019 Dates TBD

===========================

Strength:
Back Squat
2×5@80%
3×3@85%

7 FIT:
4 Sets of 10 Goblets Squats
20 Single Arm Row (10L/10R)
:45-:1:00 Plank

Conditioning:
2 Rounds for Max Reps (16:00 clock):
:45 of Strict HSPU  Fx/7Fit- Dumbbell Press
Rest 1:15
:45 Toes-to-Bar, Fx/7Fit-Abmat sit ups
Rest 1:15
:45 of Kipping HSPU,  Fx/7Fit- Dumbbell Push Press
Rest 1:15
:45 Abmat sit ups
Rest 1:15

We are excited to announce we will be starting a monthly WOD for children. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Saturday, November 10, at 10:00 am

Saturday, December 15, at 10:00 am

2019 Dates TBD

=======================

Bench Press:
5 x 3 (ME)
Finish with one set of:
AMRAP@85% of 3RM

AMRAP 18:
25 Calorie Row (Rx+: Bike Cals)
20 Box Jumps (24/20) (Rx+: 30/24)
15 Power Snatch (95/65) (Rx+: 135/95)

Finisher:
DB Side Lateral Raises
3 x 12

We are excited to announce we will be starting a monthly WOD for children. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Saturday, November 10, at 10:00 am

Saturday, December 15, at 10:00 am

2019 Dates TBD

===========================

Halloween partner WOD (costumes encouraged and one athlete working at a time):
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)
100 Pumpkin swings*
100 Pumpkin cleans (going to the ground each rep)
100 Pumpkin squats*
100 Pumpkin Push Press
100 Russian Twists w/ Pumpkin*
100 Walking overhead Pumpkin lunges
100 Box step-ups with your Pumpkin (24/20)*
100 Burpees over the Pumpkin
Both athletes complete a 200m Pumpkin suitcase carry (one pumpkin per team)

NOTE: During movements with an *, 2nd partner must hold a plank (forearm or on hands) while other partner is moving the pumpkin. Pumpkin cannot move if partner is not holding a plank.

Rx Pumpkin = 24/16 KB

Compare to 10/31/17 and 10/28/15

Hope costumes are on point and ready for Halloween! We have our annual Partner Halloween WOD this Wednesday. Show your spirit and bring a buddy!

=========================================

EMOM 12 (4 sets) at a consistent warm-up pace, of:
Min 1 – :40 Handstand Walk (Fx: Handstand hold)
Min 2 – :40 Pistols (alternating) (Fx: DB Lunges)
Min 3 – :40 Hang Power Snatch (Athletes choose weight that can be done unbroken)

2 RFT:
100 Double-Unders
3 Rope Climbs (15’) (Fx: 2 RC)
400m Run
3 Rope Climbs (15’) (Fx: 2 RC)

Finisher:
DB Bicep Curls
3 x 20

Hope costumes are on point and ready for Halloween! We have our annual Partner Halloween WOD this Wednesday. Show your spirit and bring a buddy!

=========================================

Weekly Overview:
Monday: Deadlift
Tuesday: Gymnastics EMOM and Rope Climbs
Wednesday: Halloween Partner WOD
Thursday: Bench Press
Friday: Back Squat
Saturday: Clean Complex
Sunday: Strict Press

============

Deadlift
2 x 5@80%
3 x 3@85%

3 Rounds (not for time):
Side Plank x :90 (:45 seconds per side)
Single Leg KB Deadlift 3 x 20 (10 per side)
200m Front Rack Carry (100m right arm, 100m left arm) – Go heavy and walk slowly

Finisher: For time
50/40 Cal Ski