Thursday, July 16, 2015

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/
Mark your calendars! Saturday – August 29, 2015 – 3rd Annual BCF/CFR7 AM vs PM Throwdown and Summer BBQ!
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Fitness & Performance
“The BCF WoD”
AMRAP 20:
5 chest to bar pull ups
5 ring dips
15 air squats
*Fitness should do strict pull ups w/ band if chest to bar is unable to be performed.
**Compare to 2/15/2015
 
Finisher:
Turkish get-ups