WOD

27
Apr

Wednesday, April 28, 2021

HSPU Clinic on May 12

Need to work on your handstand pushups? Join Coach Tucker for a skills clinic to work on your skills! Click here for more details.

Strength

E3MOM 15
1 High Hang Squat Snatch + 2 Hang Squat Snatches (↑)

Conditioning

EMOM 12
1: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 22/17)
2: :45 Double Kettlebell Front Rack Hold (24/16) (Fx: 16/12) (Rx+: 32/24)
3: AMRAP Strict Handstand Push Ups (Fx: Kipping HSPU)
4: Rest

26
Apr

Tuesday, April 27, 2021

Thank you for your feedback and responses to our annual survey! We are proud to announce Coach Cooper as Coach of the Year! He has worked hard and improved his coaching skills and was our top ranked CrossFit Coach! Congratulations Coach Cooper!

Strength

5 Rounds
:20 Biceps Curl Rack Hold
20 Biceps Curls
:20 Triceps Extension Rack Hold
20 Dumbbell Triceps Extensions

Conditioning

10 Rounds
200m Run
3 Thrusters (155/105) (Fx: 115/80) (Rx+: 185/125)

25
Apr

Monday, April 26, 2021

Weekly OverviewEvents/Classes
MondayStrict/Kipping T2BFree 7-Fit Class at 6:30PM! Click here to register now
TuesdayBiceps/Triceps
WednesdaySquat Snatches
ThursdayLong ConditioningFree 7-Fit Class at 6:30PM! Click here to register now
FridayBench Press/Pendlay Row
SaturdayHelenFree 7-Fit Class at 10AM! Click here to register now
SundayDeadlifts

Strength

E3MOM 12
Rx+: 5 Strict Toes to Bar + AMRAP Toes to Bar
Rx: 3 Strict Toes to Bar + AMRAP Toes to Bar
Fx: 3 Strict Hanging Leg Raises + AMRAP Toes to Bar

Record lowest AMRAP set.

Conditioning

AMRAP 9
12 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
3 Rope Climbs (Fx: 2) (Rx+: 1 Legless + 2 Regular)

24
Apr

Sunday, April 25, 2021

Conditioning

E2MOM 40
1: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)
2 – 4: 800m Run
AMRAP
10 Hand Release Push Ups
10 Pull Ups

23
Apr

Saturday, April 24, 2021

Don’t forget about the CFR7 Post-Open/Spring Celebration at 2 PM today!

“Quarterfinals Test 5”

9 – 6 – 3
Snatch (155/105) (Fx: 115/80) (Rx+: 185/135)
Burpee Box Jump Overs (30/24) (Fx: 24/20) (Rx+: 30 for men and women)

Time Cap 7:00

Post-WOD Finisher

E2MOM 18
1: 10 Each Side Pallof Press
2: 50m Each Arm Suitcase Carry
3: :45 Each Side Plank

22
Apr

Friday, April 23, 2021

Strength

E3MOM 15
1 High Hang Power Clean + 2 Hang Power Cleans (↑)

Conditioning

4 Rounds
6 Each Arm Kettlebell Hang Cleans (32/24) (Fx: 24/16)
12 Russian Kettlebell Swings (32/24) (Fx: 24/16)
72 Double Unders (Fx: 54)

21
Apr

Thursday, April 22, 2021

Strength

3 Rounds
10 Each Arm Kettlebell Front Squat
10 Each Arm Kettlebell Deadlift (Add deficit if possible)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning

AMRAP 12
18/14 Calorie Row (Fx: 14/9)
24 Toes to Bar (Fx: 16)

20
Apr

Wednesday, April 21, 2021

Strength

E2MOM 20
1: 8 Bench Press @65 – 70%
2: 8 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

15 – 12 – 9 – 12 – 15
Power Cleans (75/55) (Fx: 45/35) (Rx+: 95/65)
Push Jerks (75/55) (Fx: 45/35) (Rx+: 95/65)