Tuesday, July 14, 2015

Wednesday is the final day to purchase tickets to the Nationals game: Friday, August 7, 2015 – BCF/CFR7 Washington Nationals Game
Come out to CFR7 and watch the first annual B&R Open (BROpen) this weekend! Lifters will be hitting the platform on Saturday and Sunday – come watch some guys and girls move some weight!
https://ballstoncrossfit.com/saturday-and-sunday-july-18-19-2015-black-and-red-open-weightlifting-competition-at-cfr7/
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Fitness & performance:
Deadlifts, 5×2 (A; 90-93%)
Fitness:
10-20-30:
Toes to bar
Push press, 95/65
*50 double unders after each round.
Performance:
10-20-30:
Toes to bar
Push press, 115/80
*50 double unders after each round.