Saturday, November 14, 2015

Free class at noon- bring your friends!
Tonight!-  4th Annual BCF vs. CFR7 Throwdown, 6-9pm then out for drinks. Come support our competitors and meet some new friends!  https://www.facebook.com/events/180727718929063/
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Deadlifts 5 x 3 (A)
 
6 Rounds for time:
12 Push Press 95/65
12 Front Rack Lunges 95/65
FX: 75/55
 
Finisher:
5 x 5 Weighted Pull ups
1 ME BW Pull ups immediately after set 5