Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks.

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Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Deadlift Resets
5 x 3 at 95% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

4 Rounds:
15 Russian KBS 32/24, Fx: 24/16
15 Box Jump overs 24/20
15 Goblet Squats 32/24, Fx: 24/16

Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks.

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

Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!

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

On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Behind the neck Split Jerk
5 x 3 (A)
*from the rack

EMOM 15
Min:1-5: 5-6 Muscle Ups Fx:C2B Pull Ups
Min 6-10: 5 Hang Power Cleans (Athletes Choice)
Min 11-15: 15/12 Cal Row

Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!

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

On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Pistol Technique

RX: EMOM 5
12 Pistols (6 Each Leg)

AMRAP 20
100 Double Unders
80 WBS 20/14
60 Burpees
40 Front Squats 135/95, Fx: 95/65
20 Cal Row

Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!

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

On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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10 min Kipping handstand push-up technique (athletes with an excellent kip can work shoulder mobility or stability exercises – theraband routine)

“Diane”
21-15-9:
Deadlifts, 225/155
Handstand pushups
12:00 Cap
compare: 8/3/2015

10 min EMOM: 3 front squats (A@75-80% depending on how legs feel after Diane)

Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!

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

On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Strength/Skill Schedule:
Monday: Bench Press
Tuesday: Front Squat/ Diane
Wednesday: Pistol Technique
Thursday: BTN Split Jerk
Friday: Deadlift
Saturday: Snatch Balance
Sunday: Barbell Step ups

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Bench Press
4 x 4 @85% of 5RM

4 Rounds for time
10 Clusters 115/80, Fx:95/65
10 C2B, Fx:Pull Ups
10 Box Jumps 24/20