Friday, January 22, 2016

Snow Day Schedule:

Friday: No Evening Classes (5:30pm, 6:30pm), Competitors Training at 9:30am.

Saturday/Sunday: No Wods

All CFR7 members can workout at BCF if travel permits. Please be careful. To view BCF schedule click here: Continue to watch WOD page and Facebook for changes.

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OPEN WOD 13.2
AMRAP 10
5 Shoulder to overhead115/75
10 Deadlift 115/75
15 Box jumps 24/20
*Masters 55+
95/55, 20″ Box Jumps for both

*Athletes Judge Each other

Isometric holds

RX: 5 x :20-:30 Hanging l-sit hold or Parallets
FX: 3 x :45-1:00 Plank hold on elbows