Saturday, November 1, 2014

BCF vs. CFSA Throwdown tonight from 7-10pm – come support your fellow athletes compete head to head against the best athletes from CFSA!
Free WOD at noon – bring out your friends show them a fun CrossFit workout!
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Fitness:
Deadlift, 5×5 (A)
Performance:
Deadlift, 2×5 (75%); 1×5 (80%); 1×5 (85%); 1×5 (90%)
 
Fitness:
21-15-9:

• Front squat, 95/65
• Push press, 95/65

*Complete 100 double unders after each round.
Performance:
21-15-9:

• Front squat, 115/80
• Push press, 115/80

*Complete 100 double unders after each round.