***NO THURSDAY 5:30PM THIS WEEK: CFR7 is having community outreach WOD for a local company. Feel free to invite your friends to join in on this event. We will be working out from 5:00-6:30 pm. The 6:30 Wod and 7:30 open gym are still in play!***

***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF, allow yourself 15 minutes or more to find parking. We are looking for a couple of Volunteers to collect spectator fees at the door. If you have never seen an Olympic Weightlifting meet here is your chance.***

Coach, Should I do RX or FX programming? Good Question. For Strength, if you have time under tension with the lifts, competent and confident in movement, form and technique then you can perform the Strength portion at the RX level. If you are new to lifting or form, technique and safety is your priority then you should perform the strength movements as FX. For the conditioning; do you have the movements and the load or difficulty of the movement down packed. Can you go Fast! If you perform FX Wods and have the top scores then it’s time to move to the next level. Starting over is fun but hard! When in doubt, ask your coach.

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Fitness & performance:
Ring rows, 4 sets of max reps

Fitness (FX):
4 rounds for time:
Run 400m
10 Power Snatches, 95/65
10 burpees

Performance (RX):
4 rounds for time:
Run 400m
10 Power Snatches, 115/80
10 burpees