Saturday, October 15th at 12 pm: Mobility Clinic with Coach Marcus

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Saturday, October 15th at 2! Get excited BCF/CFR7 and CFSA members! We’re stoked to announce the 5th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! CFR7 will be hosting the competition! Bring some beers and friends and support our community!

https://www.facebook.com/events/171128683312451/

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Back Squat
20:00 to find a heavy double

3 rounds:
18 Deadlifts 155/105
12 T2B
6 Strict HSPU Fx:Kipping HSPU

Hero Wod Jason:
For Time:
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle ups
FX: Pull ups
Compare: 12/24/2015

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Overhead Squat
5 x 3 (A)

AMRAP 12:
10 Power Snatches 115/80 Fx: 95/65
20 Abmat sit ups
30 ft HS Walk Fx: 15 Shoulder taps (wall facing)

Deadlift
18:00 to find 1 RM

3 Rounds for time:
25/21 Cal Row,  Fx: 20/17
15/12 strict Pull Ups,  Fx:10
50 Double unders, Fx: 30
15/12 Strict ring dips, Fx:10
*RX+ use Muscle up rings dips

Kipping Pull Up Technique
Rx: 50 Pull ups for time

AMRAP 3 x 3
30 KB SDHP 32/24, Fx:24/16
20 Push Press 115/80, Fx: 95/55 (Rx+135/95)
Max 10 M Shuttles
:90 rest between Amraps