1
Feb
Monday, February 2, 2015
Dr. Bill Kempe from Airrosti will be providing a 30 minute shoulder mobility seminar from 6:15-6:45pm that is free to all members. The seminar will address mobility techniques for the shoulder and is a great opportunity to get some professional advice about any mobility deficits that limit your movement.
The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.
Reserve your spot here: https://go.airrosti.com/
Referral Program Monday!! At the end of the mobility seminar (6:45pm), we’ll be having our drawing for prizes for the members who referred a friend in Jan. Eligible prizes include a free month of membership at BCF, drone, fish oil, t-shirt. Thanks to the following members who referred a friend this month (note – you also get included if you refer someone who joins CFR7)!!
| Stacie H |
| Sean C |
| Samir |
| Pamela P. Rob Brown |
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Warm-up will have double unders
Fitness:
Push press, 5×5 (A)Performance:
Push press, find a 5RM
Push press, 5×5 (A)Performance:
Push press, find a 5RM
Fitness:
AMRAP 12:
2 bear complex, 95/65
3 sit-ups
2 bear complex, 95/65
6 sit-ups
2 bear complex, 95/65
9 sit-ups
AMRAP 12:
2 bear complex, 95/65
3 sit-ups
2 bear complex, 95/65
6 sit-ups
2 bear complex, 95/65
9 sit-ups
Performance:
AMRAP 12:
2 bear complex, 135/95
3 sit-ups
2 bear complex, 135/95
6 sit-ups
2 bear complex, 135/95
9 sit-ups
*Continue to add three reps to the sit-ups until the twelve minutes are completed.I was at a funeral on Friday, good reminder:
John 11:25-26:25 Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die; 26 and whoever lives by believing in me will never die. Do you believe this?”
AMRAP 12:
2 bear complex, 135/95
3 sit-ups
2 bear complex, 135/95
6 sit-ups
2 bear complex, 135/95
9 sit-ups
*Continue to add three reps to the sit-ups until the twelve minutes are completed.I was at a funeral on Friday, good reminder:
John 11:25-26:25 Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die; 26 and whoever lives by believing in me will never die. Do you believe this?”