Wednesday, July 8, 2015

Lots of fun stuff happening in the next month!
Great way to meet new friends: Sunday, July 12, 2015 – BCF Sunday Funday!
LAST CALL (need to buy the tickets): Friday, August 7, 2015 – BCF/CFR7 Washington Nationals Game
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Fitness:
Overhead squats, 5×5 (A)
Performance:
Overhead squats, 5×3 (A)*
*Hold three seconds at the bottom of last rep.
 
Fitness:
AMRAP 12:
8 power snatches (75/55)
12 sit-ups
16 walking lunges
Performance:
AMRAP 12:
8 power snatches (95/65)
12 sit-ups
16 walking lunges