Strength

E2MOM 16
2 Touch and Go Power Cleans (↑)

Conditioning

12 Min AMRAP:
36 ABMAT sit-ups
24 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Hand Release Burpees

BCF/CFR7 Nationals vs. Padres baseball game July 17th!!!

Tuesday is the final day to reserve your tickets by sending $26 to [email protected] via Venmo or PayPal (be sure to choose sending money to a friend so no fees!) or giving cash to Anastasia.

Weekly overview

Monday	Back Rack Lunges	Modified Class Schedule: 9:00am & 10:00am
Tuesday	Power Cleans	Final day to sign up for BCF Nationals Baseball Game
Wednesday	Partner WOD
Thursday	Squat Snatch
Friday	Body Building
Saturday	Front Squats	Free 7-Fit Class – 10am
Sunday	Gymnastics

Strength:

E3MOM 15
8 Back Rack Lunges 45 – 55% of 1RM Back Squat

Conditioning:

E2MOM 20
1: AMRAP Calorie Ski
2: Rest
3 – 4: AMRAP
10 Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Box Jumps (24/20)
5: Rest

Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.

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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.

Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation.

Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team selection course in 2007.

During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.

Nate is survived by his wife, Mindi, and his infant son Parker.

“Nate”

20 min AMRAP
2 Ring Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24)

Scale as needed

Post-WOD Strength/Skill

Every 1:30 for 6 Rounds
6 Power Step Box Jumps (↑)

Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.

Strength

E3MOM 18
3 Squat Clean and Split Jerks (↑)

Conditioning

4 Rounds
10 Each Arm Dumbbell Overhead Lunge (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Toes to Bar (Fx: 15)

Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.

Strength

12:00 to Establish:
10RM Back Squat

Rest 2:00

12:00 to Establish:
10RM Deadlift

Conditioning

For Time:
500m Run (Fx: 400m)
500/450m Row (Fx: 450/400)