Saturday, October 13 at 4:30pm hosted at CFR7. Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 7th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition!

We will have the following from each box:
3 women individual competitors
3 men individual competitors
2 teams (2 men, 2 women on each)

Let us know if you’re coming via our Facebook event! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!

We still need judges for the BCF/CFR7/CFSA Throwdown next weekend!! If you can help out, please follow the link below and add your name to the list.

Competition Roster

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Split Jerk
5 x 2 @ 80-85% (A)

*From the Rig

3 Sets:
8 Tempo Dumbbell Bench Press (3010)
16 Tempo Dumbbell Row 3010 (8L/8R)
20 Hollow Rocks, Rx+: GHD Sit ups
20 Slam Balls
Rest as needed

Join us Today 9 and 10 am WODs  for our Farewell WOD for Coach Nicole: She will be missed!!! After party at 12:30 at Tyson’s Biergarten! Should be a wonderful day out.

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Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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We still need judges for the BCF/CFR7/CFSA Throwdown next weekend!! If you can help out, please follow the link below and add your name to the list.

Competition Roster

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Every 3:00 for 21:00
3 Snatches (ME)
*Not touch and go

Partner WOD:
AMRAP 18:
30 Hang Power Snatches 115/80, Fx:95/65
40 Wall Ball Shots 20/14

50 Cal Row

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

=================================

Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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Deadlift
5×5@75-80% (A)

5 Rounds:
5 Strict handstand Push ups, Fx: Kipping HSPU
10 Dumbbell Front Rack Lunges 50/35, Fx: 35/22 Rx+ 70/50 (2xDBs),
5 Strict C2B Pull Ups, Fx: Pull ups:
50 Double Unders, Fx: 25 Double Unders
Rest exactly 1:00
15:00 Cap

Athletes should focus on Quality, Unbroken Movement and a 1:15-1:30 round time.

Finisher:
Accumulate a 6:00 High Plank
*Focus on Hollow Position

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

=================================

Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 @70%, 1 @75%, 3 sets 80%
% Based on 1RM C&J

4 rounds for time:
400m Run
10 Hang Power Cleans 155/105, Fx:115/80
10 Push Jerks 155/105, Fx: 115/80

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

=================================

Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

==========================

Push Press:
5  x 5(ME: Increase loading each set)
18:00

Tabata:
*Assualt Bike or Ski erg
* Abmat Sit ups
*Plate Ground to Overhead 45/25, Fx: 25/15
*Single Arm Russian Kettlebell Swings 24/16, Fx: 16/12 (Switch arms each interval)
Rest exactly 1 minute between Tabatas, Not rotating movements