Snow Day Schedule:

Friday: No Evening Classes (5:30pm, 6:30pm), Competitors Training at 9:30am.

Saturday/Sunday: No Wods

All CFR7 members can workout at BCF if travel permits. Please be careful. To view BCF schedule click here: Continue to watch WOD page and Facebook for changes.

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Overhead Squat with a :02 pause at depth
5 x 3 (A)

AMRAP 12:
10 Burpees
25 Double Unders
*Courtesy competitorstraining.com