We’re having another bring a friend week in July!

July 16-22 with the following rules:
Anyone can come with a member. If they came to the last B.A.F. week, they can still come to this one with a member. Once they’ve come to any class with a member, they can come to any class on their own for the rest of the week.

Monday July 9, 2018

Build to a heavy Power Snatch double in 12 minutes

*Both reps should be performed with in 5 seconds of each other.



250m Row or 200m Run

20 Russian KBS 70/53lbs

30 Burpees

20 Russian KBS

200m Run or 250m Row

-Rest 3min-

*Athletes may not row twice or run twice in the same round.

Tuesday July 10, 2018

Death by Front Squat 165/115lbs (from the rack)

*15min Cap

-Rest 2min- (after the last person is done)

Death by Ring MU

*15min Cap

Wednesday July 11, 2018

20 minutes of kipping pull up skill work


For time:

500m Row

rest 30sec on the rower

500m Row

Thursday July 12, 2018

Bench Press



1 mile Run Time trial

Friday July 13, 2018

Partner WOD For time:

100 WB buy-in,



400m Run (together)

42 Russian KBS 70/53lbs

24 Pull ups

Teams may split work however they like, but only one person may work at a time except when running.

Saturday July 14, 2018



30 DUs

20 K2E (Knees to Elbows)

10 HSPUs

Sunday July 15, 2018

For time:


Push press (from the floor) 115/80lbs

CTB Pull ups

Box jumps 24/20″