**Black and Red Barbell will be transitioning into their new location this week (right behind us).  The CFR7 family would to wish them all the success and gains in their journey. To assist in a smooth transition we will not have Open gym this week so that the team can optimize their equipment transfer.  CFR7 members are welcome and encouraged to utilize Open Gym times at BCF until open gym hours return.  Congratulations again on B&R Barbell’s new venture.**

H-A double L-O-W- double E N (Spells Halloween!!) 👻Grab your Halloween costume and WOD partner for CFR7 Halloween WOD – Wednesday, October 28th!  It’s going to be a Spoooooky-tacular themed WOD with a fun Halloween twist!Note: This fun-filled WOD is available to all AM/PM classes!

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Front Squat/Back squat
3 x 3/5 @ 70% of 1RM BS

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.