Sunday, January 25, 2015

Yoga with Jenna at 10am, free for all BCF and CFR7 members (bring a mat if you have one, or arrive early and grab one of the 15 we have available). Friends welcome to join for $10 cash.
Click here for a great yoga and CrossFit article.
WOD schedule for today (we added a new WOD due to demand at Sunday WODs) – we also pushed the WODs back 15 min so they don’t interfere with yoga. 11:15am, 12:15pm, 5:30pm. Please RESERVE classes!
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Fitness & performance:
Ring rows, 4 sets of max reps
 
Fitness:
20-15-10-5:
Kettlebell swings, 24/16
Back squat, 75/55
Burpees
Performance:
20-15-10-5:
Kettlebell swings, 32/24
Back squat, 95/65
Burpees
*Back squat is from the ground.