Sunday, August 21, 2016


Sunday, August 21, 2016

What a Deal! Sign up for this week’s foundations course for only $50! Start September off Strong and stay ahead of the holidays. End of Summer Foundations Aug 22-27: Mon 7:45pm, Tues 7:45pm, Thurs 7:45pm and Sat 11:30am


Yoga with Claire at 11:15am. Free for CFR7/BCF members and $10 drop in.

Great read. CrossFit and Yoga need one another:


The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.


“Low Hang Snatches (squat) 5×3
*Working Sets start at 70%”

“For time
400 Meter Run
50 meter Overhead KB Lunges 24/16
50 ALT KB Cleans 24/16
50 meter Overhead KB Lunges 24/16
400 Meter Run”