Monday, August 20, 2018


Monday, August 20, 2018

FREE CLASS tonight at 6:45 pm. Come see how our gym get results!  Limited spaces, sign up now:
Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes! Everyone should come out and support our athletes who are competing and enjoy a BBQ (catering provided, free for members and $10/non-members) and a few drinks (BYOB) while cheering on your fellow CF friends! Family and friends are welcome. Please respond on FB if you plan to attend so we know how much food to have catered.
Strength and Skill Schedule:
Monday: Team WOD
Tuesday: Back Squat
Wednesday: Strict Press
Thursday: Rope Climbs
Friday: Deadlifts
Saturday: Hero WOD “Nate”
Sunday: Snatch Balance

Teams of 3
For Time:
30 Power Clean and Jerks (95/65) (Fx:75/55)
25 Power Clean and Jerks (135/85) (Fx:95/50)
20 Power Clean and Jerks (155/105) (Fx:115/80)
15 Power Clean and Jerks (185/125) (Fx:135/95)
10 Power Clean and Jerks (205/145) (Fx:155/105)

Every 4:00 including start:
30/25 Cal Row
20 Pull ups

40:00 CAP

Accumulate a 3:00 Free standing handstand:

Fx: Wall Facing practice pulling feet off the wall