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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Low Hang Clean* (squat) 5×2
*Working Sets start at 75%
*cannot drop barbell between reps
15-12-9-6-3
Burpees over bar
Pistols Fx: Candle Sticks
Push Press 95/65
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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Lets do this! the 4th annual AM vs. PM Throwdown and BBQ is today! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! Afterwards head over to Tyson’s Biergarten for the after party.
https://www.facebook.com/
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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
“Nutts””
For time:
10 HSPU’s
15 Deadlifts (250/175)
25 box jumps (30/24)
50 pull-ups
100 wall balls (20/14) – men shoot to 10′, women shoot to 9′
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar”
*Compare to July 4, 2013
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/
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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!
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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/
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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/
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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
