WOD / Events

FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!
Limited spaces, sign up now:
=======================================
Strength/Skill Schedule:
Monday: Strict Press
Tuesday: Run/Barbell/Gymnastics Chipper
Wednesday: Accessory Circuit
Thursday: Snatch
Friday: Handstand Push Ups
Saturday: Hero WOD “The Chief”
Sunday: Deadlift
===========

Strict Press:
5 @ 70%
3 @ 75%
3 x 2 @ 80%
*1RM Percentages

Beginners: 5 x 5 (A)

5 Rounds:
10 Ring Dips Fx: Push ups (RX+Use High Rings)
10 Deadlifts 135/95, Fx: 95/65
10 Front Rack Lunges 135/95, Fx: 95/65

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!

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

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

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!

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

“Snatch Complex:
5 sets of:
1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat
(Increase load each set)

Beginners: 2 x 2 Hang Power Snatch + 1 Overhead Squats

AMRAP 10:
7 Deadlifts 165/110, Fx: 135/95
14 Air Squats
21 Double Unders

RX+205/105

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!

Handstand Push Up Technique:
4-5 Sets of:
RX+: 5/3 Strict +6 Kipping
RX: 10 Kipping HSPU
FX:5-10 Kipping HSPU with 1-2 Abmats

*Athletes focus should be on technical, quality movement as well as Unbroken cycling

4 Rounds for time
200 m Run
10 Hand release Push Ups
15 Sit ups
20 Kettlebell Swings 32/24, Fx:24/16

3 sets:
20 (10L/10R) DB Or KB Single Arm Strict Press
20 Russian Twists

1 527 528 529 530 531 767

Upcoming Events