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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Deadlift:
5 x 5 80-85%

Partner Wod:
For Time: 1 Work, 1 Rest
50 Cal Row
40 WBS 20/14
30 DB/KB Box Step overs 24/16 x 2KBs
40 Cal Row
30 WBS 20/14
20 DB/KB Box Step overs 24/16 x 2KBs
30 Cal Row
20 WBS 20/14
10 DB/KB Box Step overs 24/16 x 2KBs

All athletes use a 20″ box

100 abmat situps for time

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

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Free skills clinic Tonight with Coach Nicole at 7:30pm: Butterfly Pull ups and C2B pull ups

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

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

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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Power Clean
5 x 3 Touch and Go (ME)
15-20 Hollow Rocks between Sets

4 Rounds:
200 m Sprint
9 Hang Power Clean 155/105, Fx: 115/80
6 Muscle Ups Fx: 6 Pull up + 6 ring dips

Free skills clinic with Coach Nicole at 7:30pm Thursday night: Butterfly Pull ups and C2B pull ups

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

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

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

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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Rope climb Technique
Rx: 12 ascents for time
Fx: 8 to 12′

AMRAP 18:
Open WOD 12.3
15 Box Jumps 24/20
12 Push Press: 115/75
9 T2B

Free skills clinic with Coach Nicole at 7:30pm Thursday night: Butterfly Pull ups and C2B pull ups

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

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

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

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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EMOM 10
2 Back Squats (A:-85-90% of 1RM)

4 Rounds:
6 Thrusters 135/95 Fx: 115/80
9 C2B, Fx:Pull Ups
(Dont hold back!)

Free skills clinic with Coach Nicole at 7:30pm Thursday night: Butterfly Pull ups and C2B pull ups

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

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

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

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/

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

Strength/Skill Schedule This Week

Monday: Snatch
Tuesday: Back Squat
Wednesday: Rope Climb
Thursday: Clean
Friday: Deadlift
Saturday: None
Sunday: Front Squat

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EMOM 14
ODD: 1 Snatch + Hang Snatch + OHS (A@~80% of 1RM snatch) + max over the bar burpees for the rest of the minute.
Even: rest (your partner lifts)

Tabata WOD:
Double Unders
Jumping Barbell Squats
Situps
Ball Slams

*not recording a score, challenge yourself to move for the entire “working” time.