Thursday, August 4, 2016

Saturday, August 6 at the 10am WOD,we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/. Good thing we had a rope climb action this week!

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Snatch Accessory Clinic Saturday, August 6 at 9:00am. Developing methods to increase pulling power off the floor, and speed under the bar.  The work provided will not only provide you with strength and technical movements to improve your Snatch but also confidence when the load gets heavy. This 1 hour clinic is Free to CFR7 and BCF members. Drop ins $10.

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Back Squat
EMOM 10
2 Back Squats starting at 80%, (ME)

Giant Sets:
3 x 12 Barbell Step Up (Front Rack)
3 x 10 GHD Hip Extension, or Good Morning
3 x :20-:30 Hollow Hold