Back Squat
3 x 10 @ 70%

50 KBS 24/16
40 Abmat Sit ups
30 lunges
20 HR Push ups
10 Goblet Squats
20 HR Push ups
30 Lunges
40 Abmat Sit ups
50 KBS 24/16

Muscle Up Technique:
RX:5- 6 x 1 Strict MU, 2 Kipping
FX1: 6 x 1-2 Kipping Muscle ups
FX2: 6 x 3 MU Transitions

4 Rounds of: :30 on/:30 of rotating stations
Min 1: S2OH 135/95 Fx:95/65
Min 2: Burpees
Min 3: 10m Shuttles *1 hand touches the ground.

4:30pm WOD and Yoga today at 5:45pm with Claire. Our new yoga class is FREE for all members and $10 for friends!

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Every 2 minutes for 10 minutes:
2 Hang Snatches + 3 OHS
(Across sets AHAP)

10 Rounds of:
5 Deadlifts 225/155 FX: 185/135
6 Chest to bar pull ups FX: pull-ups

This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7!

We will be covering the technique for following:

Please stay warm and hydrated. Don’t leave the gym sweaty, even though you earned it.

This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7!

We will be covering the technique for following: