Monday, October 17, 2016


Monday, October 17, 2016

Congratulations to our athletes who competed in the 5th Annual BCF/CFR7 vs. CFSA Throwdown!

All of the athletes had fun and put up some excellent performances! It was a great time with CF South Arlington and we’d like to thank everyone who came out to support. Check out the results of our BCF and CFR7 athletes below.

Individual Men:
1st Place: BJ Peyton
2nd Place: Marcus Ford

Individual Women:
1st Place: Claire Reynolds
4th Place: Nicole Nieves


1st Place: BCF/CFR7 Red -Anastasia, Liza, Mark D, Tucker
2nd Place: BCF Black – Meg C, Beth C, Jeff C and Ken




Strength/Skill Schedule This Week

Monday: Push Press
Tuesday: Hang Snatch
Wednesday: Partner Wod
Thursday: Clean and Jerk
Friday: Muscle Up Tech
Saturday: Bench Press
Sunday: Deadlift


Push Press
5 x 3 (ME)

20 Goblet Squats 32/24, Fx: 24/16
15 Push ups
10 Box Jumps 30/24, Fx: 24/20
200 m Run


We are starting a gymnastics cycle where you will see at least 5 gymnastics finishers each week (as well as additional gymnastics movements in WODs). Some of these finishers will be completed during the 1 hour WOD, and others athletes will be able to finish after the WOD (obviously optional). We are hoping to see some big gains in our gymnastics stills (including endurance on movements) in the next 2 months!

Finisher: 50 pull-ups for time (if athlete hits it in 1 set, they should add 5 reps to the target)