Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.

Strength

12:00 to Establish:
10RM Back Squat

Rest 2:00

12:00 to Establish:
10RM Deadlift

Conditioning

For Time:
500m Run (Fx: 400m)
500/450m Row (Fx: 450/400)