Friday, October 14, 2016

Saturday, October 15th at 12 pm: Mobility Clinic with Coach Marcus

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Saturday, October 15th at 2! Get excited BCF/CFR7 and CFSA members! We’re stoked to announce the 5th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! CFR7 will be hosting the competition! Bring some beers and friends and support our community!

https://www.facebook.com/events/171128683312451/

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Deadlift:
5 x 5 80-85%

Partner Wod:
For Time: 1 Work, 1 Rest
50 Cal Row
40 WBS 20/14
30 DB/KB Box Step overs 24/16 x 2KBs
40 Cal Row
30 WBS 20/14
20 DB/KB Box Step overs 24/16 x 2KBs
30 Cal Row
20 WBS 20/14
10 DB/KB Box Step overs 24/16 x 2KBs

All athletes use a 20″ box

100 abmat situps for time