Wednesday, October 4, 2017


Wednesday, October 4, 2017

No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.



Ring Muscle Up Technique

RX: 5 min AMRAP of Max Muscle Ups

Slow and controlled movement to build strength and to work on proper positions. In order: – Negatives – Pull & Pause – Pull & Transition – Pull, Transition, Support


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

20 Minute AMRAP:
6 DL (225/155)
7 Burpee Pull-ups
10 KB Swings (32/24)
200m Run
*compare 12/5/2015