Wednesday, June 14, 2017


Wednesday, June 14, 2017

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. TeamsĀ 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.


3 Giant Sets:
25 Band Pull Aparts
5 Behind the Neck Snatch Push Press (A)
10-14 single Leg Glute Bridges (5-7 each side)

Snatch Complex:
5 Sets of:
1 High hang Squat Snatch + 1 Low hang Squat Snatch + 1 Squat Snatch (Floor)