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

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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“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

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!

Clean Complex:
5 sets of:
2 x 1 Squat Clean + 1 Front Squat + 1 Split Jerk (yes, perform the complex twice for one set)
(Increase load each set)

Beginners: 2 x 2 Hang Power Cleans + 2 Front Squats + 2 Push Press

EMOM 15:
Min 1: 18/15 Cal Row, Fx: 15/12 Cals
Min 2: 15 Wall Ball Shots, Fx:12
Min 3: 3/2 Ring Muscle Ups + 3/2 ring dips, Fx: 5-10 Ring Dips

*Rotating Movements