4
Jan
Tuesday, January 5, 2016
Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. There is still time Sign-up through Zen Planner or on our website (Click here to register)
This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7!
We will be covering the technique for following:
– kipping pull-ups
– muscle ups
– kipping HSPU
– kipping ring dips (if time permits)
==========================================================================
20 mins to Find 1RM Clean and Jerk
10 min AMRAP:
10 hang power cleans Rx: 115/80 Fx: 95/65
10 push press Rx: 115/80 Fx: 95/65
20 sit-ups
10 hang power cleans Rx: 115/80 Fx: 95/65
10 push press Rx: 115/80 Fx: 95/65
20 sit-ups