Monday, October 24, 2016

“love the life you live. live the life you love.”
― Bob Marley

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Don’t miss your opportunity to enroll into this week’s Foundations Course starting tonight at 7:45pm. Click here only 5 spots remaining!

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Strength/skill/ Finisher Schedule:
Monday: Turkish Get Ups/ HSPU
Tuesday: Back Squat/ Supermans
Wednesday: Barbara
Thursday: Split Jerk
Friday: Kipping T2B/ Hollow Rocks
Saturday: Power Snactch
Sunday: Front Squat/ Muscle Ups

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TurKish Get Ups
Rx: 3 x 10 (ME) 5 each side
Fx: 3 x 10 (A) 5 each side

BCF/CFR7 vs. CFSA Individual Throwdown WOD #2 “Long and Hard”
For time:
100 Double Unders
50 Wall Ball shots 20/14
40 Front Rack Lunges 135/95, Fx: 95/65
30 Barfacing Burpees
20 Clean and Jerks 135/95, Fx: 95/65
5 Rope Climbs 15′, Fx: 12′
20:00 Cap

50 Strict HSPU
Fx: 50 kipping