Friday, August 5, 2016


Friday, August 5, 2016

Saturday, August 6 at the 10am WOD,we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to Good thing we had a rope climb action this week!


Snatch Accessory Clinic Saturday, August 6 at 9:00am. Developing methods to increase pulling power off the floor, and speed under the bar.  The work provided will not only provide you with strength and technical movements to improve your Snatch but also confidence when the load gets heavy. This 1 hour clinic is Free to CFR7 and BCF members. Drop ins $10.


Touch and Go Power Snatches
5 x 3 (ME)
*working sets start at 70%

Muscle ups
Snatch, 135/95 (squat)
*compare 6/24/2015

Push Up Finisher:
RX: 100 Push Ups
Fx” 50