Monday, October 10, 2016

Free skills clinic with Coach Nicole at 7:30pm Thursday night: Butterfly Pull ups and C2B pull ups

=================================

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

=================================

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/

=========================================

Strength/Skill Schedule This Week

Monday: Snatch
Tuesday: Back Squat
Wednesday: Rope Climb
Thursday: Clean
Friday: Deadlift
Saturday: None
Sunday: Front Squat

==================================

EMOM 14
ODD: 1 Snatch + Hang Snatch + OHS (A@~80% of 1RM snatch) + max over the bar burpees for the rest of the minute.
Even: rest (your partner lifts)

Tabata WOD:
Double Unders
Jumping Barbell Squats
Situps
Ball Slams

*not recording a score, challenge yourself to move for the entire “working” time.