Skill: 3 sets of 20 handstand shoulder touches Strength: 5×1 Power clean + Push jerk @ 80-85% WOD: Death by burpee, EMOM adding one rep every minute Once you cannot complete the alloted burpees in that minute, start over with
Skill: L-sit on Floor hip rises Strength: 3 sets of: 3 Front squats @80% + 4 Back squats WOD: As many rounds as possible in 12 minutes of: 25 Pull-ups 50 cal Row 100 Overhead squats (45 lb./35 lb.) 50
Skill: Crow to leg extension Strength: 7×2 Weighted pull-ups WOD: As many rounds as possible in 20 minutes of: 10 Kettlebell snatches (53 lb./35 lb.) 10 Slam balls 10 Box jumps 30 Double-unders 2 Muscle-ups Post loads and time to
Skill: 3×3 Slow motion toes to bar Strength: 3 sets of 4 front squats @ 75% then go straight into 6 back squats WOD: 3 rounds for time of: 50 Squats 20 Handstand push-ups 10 Hang power cleans (155 lb./105
Join us for the 4th Annual CF7 Ugly Sweater Christmas Party! When: Saturday, December 9th at 8pm Where: Studio 80 500 Taylor Street Fort Worth, TX 76102 See you there!