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Jun

Sunday, June 28, 2020

June 27, 2020

Conditioning:

5 Rounds (Fx: 3 Rounds)
1000m Run
20 Dumbbell Box Step Overs (50/35) (Fx: 35/20)

Time Cap 40:00

Jun

Saturday, June 27, 2020

June 26, 2020

Strength:

E2MOM 10
5 Front Squats (↑)

Conditioning:

4 Rounds
10 Deadlifts (165/115) (Fx: 115/80) (Rx+: 205/135)
5 Power Cleans (165/115) (Fx: 115/80) (Rx+: 205/135)
10 Burpees Over the Bar

Jun

Friday, June 26, 2020

June 25, 2020

Strength:

E3MOM 12
3 Snatch Deadlifts + 2 Snatch Pulls + 1 Power Snatch

Conditioning:

“Amanda”
9 – 7 – 5
Ring Muscle Ups
Squat Snatches (135/95)

Jun

Thursday, June 25, 2020

June 24, 2020

Strength:

E3MOM 15
3 Split Jerks (↑)

Conditioning:

AMRAP 7
14 Weighted Sit Ups (45/25) (Fx: 25/15)
7 Strict Handstand Push Ups (Fx: Kipping)

Jun

Join us for an information session with Little Lights rep Teddi Berschel ([email protected]) to learn more about this great organization we are partnering with to support our local community! You will have an opportunity to register as a volunteer and also commit to being a leader for the BCF/CFR7 community for this program if your heart desires!

**PLEASE WEAR FACE MASKS FOR THIS MEETING**

What Teddi will cover: During the info session we will dive into the mission and vision of Little Lights, take a look at Little Lights programs and how they have been adapted in response to COVID-19, and finally finish up with talking about next steps for how volunteers can get plugged in. Opportunities for volunteering:

– After school tutoring (Reading Heroes and Math Heroes)
– Homework Club
– Back to School Fundraising
– Starting a fitness program
– Developing a nutrition education program
– Virtual tutoring through Zoom
– Summer Camp starting June 29th (physical education and art and crafts programs)

Summary of Little Lights: Little Lights provides holistic services to children and families living in poverty in Washington, D.C., primarily focusing on Potomac Gardens and Hopkins, two public housing communities on Capitol Hill, as well as on Benning Terrace public housing, east of the Anacostia River in Ward 7. Little Lights provides high quality and intensive after-school and summer programs with academics and enrichment, one-to-one mentoring, and arts-based programs. Little Lights also provides economic empowerment and family resource programs through the Family Center, on-the-job training, and the Clean Green Team, a landscaping micro-enterprise.

Virtual Workouts!

Core Blast – Canceled