Tuesday, July 21, 2015

Congrats to our June referral winners: Lorrane won a free month of membership and 1 hour personal training session and Lauren B won a free t-shirt! If you refer a friend, you typically have a 25-33% odds of winning a free month of membership – so bring your friends to the free WOD every Saturday at noon!
Calling people who want to compete in a fun Throwdown!  Mark your calendars! Saturday – August 29, 2015 – 3rd Annual BCF/CFR7 AM vs PM Throwdown and Summer BBQ!
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Fitness:
Snatch technique
A) Snatch, 7×2 (A)
B) Snatch balance; overhead squat, 7×1.1 (A)
Performance:
Snatch technique
A) Snatch, find a heavy double
B) Snatch balance; overhead squat, 7×1.1 (90% of above)