Join us next Tuesday, April 24th for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.

Circuit:
4 Sets of:
1:00 Plank
15/12 Assault Bike Calories or Max of :40 s
10-12 Barbell Rows
:45-1:00 Front Rack KB Wall sit, Fx: BW Wall sit
Rest -:30 between movements, -1:30 between Sets

Tabata:
Kettlebell Swings 32/24, Fx: 24/16
Abmat Sit ups
Double Unders
KB Lunges 32/24, Fx: 24/16
(12:00 Total)
*Rotating

3 sets
20 Bulgarian Split Squats 10L/10R
10 Ring Rows (feet on box)

BRING A FRIEND A DAY COMMUNITY CHALLENGE!

How bad do you want it?

For Time:

400 M Run
30 Chest to Bar Pull Ups, Fx: Pull Ups
30 Hang Power Clean 155/105, 115/80
400 M Run
30 Handstand Push Up 4″/2″ Deficit, Fx: games standard
30 Front Squat 155/105, 115/80
400 M Run
30 Toes to Bar
30 Push Jerk 155/105, 115/80
400 M Run

Finisher: Coaches Choice

Front Squats:
5 x 5 (A)

Rowing Intervals:
3 x 500m Row
Rest exactly 3:00

Score is slowest 500

We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout!

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Bench Press
4-4-4-2-2-2
Rest as needed (5-10# Heavier from 2 week ago)

21-15-9
Chest to Bar Pull Ups, Fx: Pull Ups
Hang Power Cleans 115/80, Fx: 95/65
Push Jerks 115/80, Fx: 95/65

Rx+:135/105

1 Max Effort Unbroken Farmers Walk for Distance:
RX:32/24
FX:24/16

*Use 200 m route or 10m increments inside