Yoga is cancelled for the following Sundays August 28 and September 4. CFR7 members are welcome to attend Yoga at BCF!

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Tomorrow the 4th annual AM vs. PM Throwdown and BBQ is tomorrow!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Press Complex:
1 Srict Press +3 Push Press + 5 Push Jerks
5 x 1 working sets start at 75-80% of 1RM Strict Press

AMRAP 18:
9 Muscle ups (Bar or Ring), FX: 9 Pull Ups+9Ring dips
6 Wall Walks Rx:Nose to Wall
200 m suitcase Carry (100L/100R) 24/16, FX: 16/12

Yoga is cancelled for the following Sundays August 28 and September 4. CFR7 members are welcome to attend Yoga at BCF!

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

The 4th annual AM vs. PM Throwdown and BBQ is less than 2 days away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Back Squat:
Find 5RM
20:00

3 Rounds For time:
400 M Run
10 Squat Cleans 135/95, Fx:115/80
*RX+: 155/105

Yoga is cancelled for the following Sundays August 28 and September 4. CFR7 members are welcome to attend Yoga at BCF!

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

The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Test:
2K Row

Bench Press:
Find 5RM

Finisher:
3 Rounds of:
14 Bulgarian Split squats w/2xKB (7 each side, AHAP)
10 Ring Push ups, FX: HR Push ups

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

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The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Kipping HSPU Technique

30 handstand push-ups
40 pull-ups
50 kettlebell swings (24/16)
60 sit-ups
70 burpees
*compare to 8/13/15

Finisher: 30 Partner Tire Flips

What a Deal! Sign up for this week’s foundations course for only $50! Start September off Strong and stay ahead of the holidays. End of Summer Foundations Aug 22-27: Mon 7:45pm, Tues 7:45pm, Thurs 7:45pm and Sat 11:30am

The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Strength/Skill Schedule:
Monday: Overhead Squats
Tuesday: Kipping HSPU
Wednesday: Test/BenchenPress/Accessory
Thursday: Back Squat
Friday: Press
Saturday: Hero
Sunday: Cleans

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Overhead squats
5×3 (ME)

5 Rounds of : :50 work/ :10 rest
1) T2B
2) Snatch* (squat) 155/105, Fx: 115/80
3) Row Cal
*Goal for Snatches: 3-5 per round. Minimum of 3 snatches required each round to be an RX or FX score.