Strength
EMOM 10
1) 3 Tall Box Jumps
2) 6 Ball Slams

Conditioning
For Time:
1200m Run (FX: 1000m)
600/500m Row (FX: 500/400m)
20 Burpee Box Jump Overs (30/24) (FX: 24/20)
600m Run (FX: 400m)
300/250m Row (FX: 250/200m)
10 Burpee Box Jump Overs (30/24) (FX: 24/20)
*21:00 Cap

Gym closed for HOMECOMING!

Come out to cheer on the competitors!
8:30 AM – 2:30 PM
Vendors and Food!
FZKL
Bennett’s Coffee
Cohen Health and Performance
Grilled burgers and sandwiches

Join us SATURDAY for our Partner Homecoming Competition!
(Reminder: the gym will be closed for working out on Saturday)
We have 30 teams coming to compete — 14 of which are from CFR7! Come cheer on your friends! Event 1 starts at 8:30 AM and we will likely run until approximately 2:30 PM.
Vendors and Food!
FZKL
Bennett’s Coffee
Cohen Health and Performance
Grilled burgers and sandwiches

Conditioning
AMRAP 8
250/200m Row (FX: 200/150m)
10 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+:15)

AMRAP 8
200m Run
10 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 15)

AMRAP 8
75 Double Unders (FX: 50)
10 Single Kettlebell Front Rack Lunge (24/16) (FX: 16/12) (RX+: Double)
*Rest 4:00 b/t each AMRAP

Strength
Every 2:00, 8 Sets
1-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65% of 1RM Snatch)
5-8) 1 Squat Snatch + 1 Overhead Squat (↑)

Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2) AMRAP Squat Snatch (125/85) (FX: 95/65) (RX+: 145/100)
3) Rest
4) Rest

Get better at your Double Unders and Toes-to-Bars by joining the Skills Clinic at 5:45 PM tonight!

Strength
Every 2:00, 3 Rounds
1) 10 Seal Row w/ Pause at Top
2) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 100′ Backwards Sled Pull

Conditioning
3 Rounds of :50 on/:10 off
1) AMRAP Calorie Ski
2) Rest
3) AMRAP Calorie Row
4) Rest
*Score is lowest Calorie round