Monday, July 13, 2015


Monday, July 13, 2015

***NO THURSDAY 5:30PM THIS WEEK: CFR7 is having community outreach WOD for a local company. 6:30 Wod and 7:30 open gym are still in play!***

***No Wods or Open Gym this weekend due to the B&R Open. Feel free to workout at BCF. We are looking for a couple of Volunteers to collect spectator fees at the door. If you have never seen an Olympic Weightlifting meet here is your chance.***


Fitness (FX):
Back squat, 3×10 (A)

Performance (RX):
Back squat, 3×10 (ME)

Fitness & performance:
15 goblet squats (Rx: 32/24; Fx: 24/16)
15 push-ups
15 box jumps, 24/20
Run 200m