Friday, August 26, 2016


Friday, August 26, 2016

Yoga is cancelled for the following Sundays August 28 and September 4. CFR7 members are welcome to attend Yoga at BCF!


Tomorrow the 4th annual AM vs. PM Throwdown and BBQ is tomorrow!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.


Press Complex:
1 Srict Press +3 Push Press + 5 Push Jerks
5 x 1 working sets start at 75-80% of 1RM Strict Press

9 Muscle ups (Bar or Ring), FX: 9 Pull Ups+9Ring dips
6 Wall Walks Rx:Nose to Wall
200 m suitcase Carry (100L/100R) 24/16, FX: 16/12