Muscle up Monday! Free muscle up seminars at 5:05 and 8:30am!

Friday Night Lights was so fun!! Thanks to everyone for coming out and cheering and congrats to the incredible performances put up by the top women and men from BCF & CFR7!!!

MAKE SURE YOU ENTER YOUR 15.5 SCORE BEFORE 8PM MONDAY!!! Great job everyone, now we have a year to get better in every way!

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Strength:
EMOTM 10:
3 deadlifts, 80-85% of 1RM

 

Metcon:
Run 800m
20 handstand pushups
Run 600m
15 handstand pushups
Run 400m
10 handstand pushups
Run 200m
5 handstand pushups