BCF & CFR7 Nationals game Friday night! Some people will be meeting at the Bullpen before the game. Tickets will be under your name at will call. See you at the Scoreboard Pavilion Bar once the game gets rolling!

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Fitness & performance:
Snatches, work up to a heavy single

Fitness & performance:
6 rounds:
6 over the bar burpees
6 power snatches, Rx: 115/80 Fx: 95/65
6 overhead squats, Rx: 115/80 Fx: 95/65

Fitness:
Back squat, 5×5 (A)

Performance:
Back squat, 6×4 (85%)

Fitness & performance:
3 rounds:
10 slow descent dragon flags
20 abmat sit-ups
30 hip extensions
40 banded good mornings
*Workout not for time; working to develop midline strength.

Finisher: 200 double unders for time

Fitness & performance:
Press, find a 5RM

Fitness:
AMRAP 10:
5 ring dips
10 toes to bars
15 kettlebell swings, 24/16

Performance:
AMRAP 10:
5 ring dips
10 toes to bars
15 kettlebell swings, 32/24

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!

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Fitness & performance:
Power Clean Complex, 6 x 1+3 (ME)

*1 power clean + 3 front squats.

Fitness & performance:
In teams of 2, AMRAP 12:
10 Hang power Clean & Jerk(Fx: 95/65; Rx: 115/80)
Row 300m
*Workout is a relay. Other partner will hold plank until round is completed. Once one partner completes a round, the other will begin work after their partner tags them. Continue on until 12 minutes is completed.

* Work can only be performed while plank is held.

Fitness & performance:
Kipping handstand pushup technique

Fitness & Performance
“Diane”
21-15-9:
Deadlifts, 225/155
Handstand pushups
*Compare to 3/16/15

Finisher: Turkish Get-ups