Thursday, November 12, 2015

This Saturday – 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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Front Squat 3 x 7 AHAP
EMOTM 12:
1) 20 Russian KBS 32/24 FX: 24/16
2) 20/15 ring rows
3) 20/15 Row Cals
4) 1 min plank hold
**Rotating Stations
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