This Saturday at 4pm is the BCF & CFR7 Summer BBQ and AM vs. PM Throwdown starting at 4pm. Please respond on FB (link) if you plan to attend so we know how much food to have catered (thanks in advance to Adam Green/Hilton for the incredible catering job that they do for us!). Feel free to bring beers and friends to cheer on the competitors!!
After party at Carpool!
Rope Climb Technique or 12 Rope Climbs for time (this practice might be critical for Throwdown competitors!!)
10 KBS 24/16
10 ALT. KB Lunges 24/16 (Front Rack)
10 Box Jumps 24/20