Strength
In 25:00:
Establish 1RM Deadlift
FX:
Establish 3RM Deadlift

Conditioning
2023 CFR7 Battle of the Bikes Event 3:
AMRAP 1
Max Calorie Bike

Optional Finisher
2-3 Rounds for Quality
:30-:45/:30-:45 Side Plank
10 Cossack Squats
15/15 Banded Clamshells

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Arm Bottoms Up Kettlebell Press w/ 2s Pause Overhead
2) 10/10 Half Kneeling Single Arm Banded Row w/ 2s Pause at Finish
3) Accumulate :30 L-Sit Hold

Conditioning
For Time:
800m Run (FX: 600m)
40 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
400m Run (FX: 300m)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
*13:00 Cap

OPEN GYM: 7 AM – 9AM
Squad WOD: 9 AM
10 AM CLASS CANCELLED

Join us today for the Billy Goat Trail and Brews!!
We will meet at CFR7 at 9AM and carpool together!
We are parking in the Great Falls Public Parking Lots across from the Old Angler’s Inn and we will walk the towpath to the start of the Billy Goat Trail (Section A), then back DOWN the Billy Goat, ending back at the Old Angler’s Inn for some drinks/refreshments.
Come hike!!

Squad WOD

AMRAP 14 w/ Partner – Split Reps Any Way
30 Calorie Bike (FX: 20)
90 Double Unders (FX: 60)
30 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)

Rest 4:00

AMRAP 14 w/ Partner – Split Reps Any Way
30 Calorie Ski (FX: 20)
90 Double Unders (FX: 60)
30 Squat Clean (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 1:30, 3 Rounds
1) 10 Strict Chin-Ups (FX: Banded) (Half Tempo)
2) 10 Dumbbell Bench Press (Half Tempo)
3) 15/15 Banded Wrist Extension w/ Rig
*Half Tempo – 3s down for first 5 reps, then regular speed for next 5

Conditioning
4 Rounds for Time:
20/15 Calorie Row (FX: 15/11)
15 Burpee Pull-Ups (FX: 6″ Target) (RX+: Chest to Bar Pull-Ups)
*14:00 Cap

Billy Goat Trail & Brews THIS Saturday, October 28th!
WHEN: We will be carpooling from CFR7 at 9AM!
WHERE: Park in one of the Great Falls Public Parking Lots (across from Old Angler’s Inn, 10801 MacArthur Blvd)
HOW: We will hike the C&O Canal Towpath to the top of the Billy Goat Trail, then hike the Billy Goat back down to Old Angler’s Inn for some drinks! Feel free to adventure on the Billy Goat (wear good shoes!!), or just hike the towpath to spend some time outside with other members!

See you Saturday!

Strength
Every 2:30, 6 Sets
1-2) 2 High Hang Squat Snatch + 2 Overhead Squats (60-65%)
3-4) 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squats (65-70%)
5-6) 2 Hang Squat Snatch + 2 Overhead Squats (70-75%)
*Hold onto bar between reps

Conditioning
For Time:
24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)
into…
30-20-10
Wall Balls (20/14)
Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
*10:00 Cap