Wednesday, August 3, 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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Find Max Height Box Jump Double

AMRAP 18:
5 Bar Muscle ups Fx:C2B Pull ups
15 OHS 115/80, Fx: 95/65
200 M Run