Friday, October 6, 2017


Friday, October 6, 2017

Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm

Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.


No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.


Rope climb technique

Team Rope Climbs:
RX: 30 Climbs for time
Fx: 20 For time

Remember tall socks for leg protection!

Death By:
Power Clean and Jerk 135/95, Fx: 95/65

*starting at 1 rep. Increase rep by 1 each movement EMOM until unsuccessful
*6:00 Minimum
*Once out, 10 burpees each round until all athletes have finished


Optional Finisher:
For time:
RX+: 500 double unders
RX: 400 double unders
FX: 250 double unders