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OLY: 1) 5X1 Snatch (full squat) @ 95% (of heaviest ever, squat or power) rest 90 sec.

When our workouts are designed, there is a particular response that is supposed to occur.

We wish Jeff and Amy, Katy, and Skyler all the best as they move out of the area this week! We will miss you all! This week's programming brought to you by Coach Justin.

Remember that the BCF Social WOD is going on tomorrow from 4-6pm with food/drinks after at Cafe One24! This week's programming brought to you by Coach Justin.

WANT TO COMPETE? We have a crew of people going to the 2nd Annaul Fittest Farmhand Challenge.

Get to know your fellow athletes that you see day in and day out!!! Please RSVP on Facebook here.