WOD / Events

26
May

Friday, May 27, 2022

We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and family are welcome! Drop-ins are $25. 

We will light up the grill and BBQ! Feel free to bring food and/or drinks to share with everyone!

Strength

E2MOM 10
6 Overhead Lunges (↑)

Conditioning

AMRAP 15
500m Run
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Toes to Bar (Fx: 15)

25
May

Thursday, May 26, 2022

We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and family are welcome! Drop-ins are $25. 

We will light up the grill and BBQ! Feel free to bring food and/or drinks to share with everyone!

Strength

E2MOM 14
1 Tempo Front Squat (33×1) + 1 Front Squat @90 – 95%

Conditioning

5 Rounds
15 Pull Ups (Fx: 10) (Rx+: 20)
50 Double Unders (Fx: 35)

24
May

Wednesday, May 25, 2022

We are less than a week away from Murph! Come join us the CFR7 family on Memorial Day, Monday, May 30th, to complete MURPH, in honor of all our servicemen and women who have sacrificed their lives for our country. We will run TWO WODs –  9 and 10 AM. Reserve your spot in Zen Planner today. Friends and family are welcome! Drop-ins are $25.

We will light up the grill and BBQ! Feel free to bring food and/or drinks to share with everyone!

Strength

EMOM 5
Muscle Snatch (↑)
Directly Into
EMOM 5
Power Snatch + 2 Overhead Squats (↑)

Conditioning

AMRAP 12
3 Rope Climbs (Fx: 2) (Rx+: 6)
6 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
12 Hand Release Push Ups

23
May

Tuesday, May 24, 2022

Mobility Class today at 5:45 PM! We’re going to be working on our Thoracic (upper) Spine!

Strength

EMOM 8
1: 100m Jog
2: :45 Double Kettlebell Front Rack Hold

Conditioning

5 Rounds
250/200m Row (Fx: 200/150m) (Rx+: 300/250)
20 Reverse Lunge Wall Balls (20/14)
10 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)

22
May

Monday, May 23, 2022

Handstand Push-Up/Handstand Walk Skills Clinic, tonight at 5:45 PM!
Reserve your spot on Zen Planner!

Weekly OverviewEvents/Classes
MondayShuttle RunHandstand Push-Up/Walk Clinic at 5:45 PM
TuesdayKB Front Rack HoldT-Spine Mobility Class at 5:45 PM
WednesdaySnatch/Overhead SquatAb Attack at 5:45 PM
ThursdayFront Squat
FridayOverhead Lunge
SaturdaySquad WOD
SundayClean + Jerk Complex

Conditioning

“Death By 30ft Shuttle Run”

Post-Conditioning Strength/Skill

“Meathead Monday 2.0”

3 Rounds
20 Alternating Dumbbell Biceps Curls
20 Dumbbell Overhead Triceps Extensions
10 GHD Situps
10 Bench Press (ME)
10 Supinated Barbell Bent Over Rows (ME)

21
May

Sunday, May 22, 2022

ONE SUNDAY CLASS: 9:30 am! Reserve your spot in Zen Planner!

Strength

E3MOM 12
10 Front Rack Lunges (↑)

Conditioning

AMRAP 12
24 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
24/19 Calorie Row (Fx: 16/11)

20
May

Saturday, May 21, 2022

Squad WOD

AMRAP 30 w/ partner
(Split reps however you want)

400m Team Run
20 Pull-ups (Fx: 16) (Rx+:24)
30 Hang Squat Cleans (95/65) (Fx: 75/55) (Rx+: 115/80)
40 Push-ups (Fx: 32) (Rx+: 48)

***Each time you break, you must switch partners and complete 5 synchro air squats (Fx: 3) (Rx+: Jumping Air Squats)***

19
May

Friday, May 20, 2022

Strength

E3MOM 12
3 Push Press (↑)

Conditioning

4 Rounds
Work 1:00/Transition :15
1: 20/15 Cal Ski (Fx: 15/10) (Rx+: 22/18)
2: 20/15 Cal Bike (Fx: 15/10) (Rx+: 22/18)
3: 1 Push Jerk (ME)
4: Rest
5: Rest