Tuesday, October 11, 2016

Free skills clinic with Coach Nicole at 7:30pm Thursday night: Butterfly Pull ups and C2B pull ups

=================================

Saturday, October 15th at 12 pm: Mobility Clinic with Coach Marcus

=================================

Saturday, October 15th at 2! Get excited BCF/CFR7 and CFSA members! We’re stoked to announce the 5th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! CFR7 will be hosting the competition! Bring some beers and friends and support our community!

https://www.facebook.com/events/171128683312451/

=========================================

EMOM 10
2 Back Squats (A:-85-90% of 1RM)

4 Rounds:
6 Thrusters 135/95 Fx: 115/80
9 C2B, Fx:Pull Ups
(Dont hold back!)