Monday, October 15, 2018


Monday, October 15, 2018

Overview of the week:
Monday: Snatch EMOM
Tuesday: Rope Climb technique
Wednesday: Clean and Jerk EMOM
Thursday: Handstand Walk and Partner WOD
Friday: Back Squat
Saturday: Deadlift
Sunday: Push Pull Super sets

Congratulation to all the individual and team athletes who competed in this years BCF vs. CFR7 vs. CFSA Throwdown! Also thank you to all the spectators and volunteers, and judges who came out to support these amazing athletes!

E2MOM 20 min.
Snatch (ME)

Pistols (Fx Reverse Lunges)
50 Double Unders (30 DU’s for FX) to start the workout, between rounds and to finish the workout