WOD / Events

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

“Whitten”
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Bless those who curse you, pray for those who mistreat you. –Luke 6:28:

*Updated July 4 Schedule
Sunday: Closed, No WOD and No Yoga
Monday: 1000 WOD only.

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If you would like to WOD, there is an 11:15am WOD at BCF and Open Gym at 12:00Pm

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Power Clean
5 x 3 (ME)
*Working Sets Start @ 80%

For Time:
18 OHS 95/65
4 Rope Climbs
15 OHS 95/65
3 Rope Climbs
12 OHS 95/65
2 Rope Climbs
9 OHS 95/65
1 Rope Climb

RX+ 115/80

*Updated July 4 Schedule
Sunday: Closed, No WOD and No Yoga
Monday: 1000 WOD only.

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Bench Press:
20 Minutes to Find 1Rm

AMRAP 10:
1 mile run
ME Clusters 115/80

FX: AMRAP13/ 95/65

Overhead Squat Finisher: 5 x 5
Unstable Bar work w/bands and KBs.

Open gym from 0900-1200 Today! Beat that traffic.

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July 4th: 1000 Class only.

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“Fight Gone Bad”
Three rounds, 1 minute rounds:
Wallball shots, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches
Push-press, 75/55 – go from the ground
Row for calories
Rest
compare: 10/1/2015

lift

“Olympic Total”
1 RM
*Snatch
*Clean and Jerk
Compare: 3/28/2016

1 625 626 627 628 629 735

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