Tuesday, January 9, 2018

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!

Having pain/tightness?!? Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

BCF’s FREE Nutrition Workshop leading up to our 2018 Nutrition Challenge is this tomorrow, January 10th at 7:30pm! Block your calendar and get a kickstart on dialing in your nutrition in 2018!

Muscle-up OR Strict Pull-up/Ring Dip Skill Practice (see below for scales, up and down)

3 Sets:
Strict Pull-ups x 8-12 reps (add weight if you can do 12+ strict pull-ups); fx = ring-rows
Strict Ring Dips x 5-10 reps; fx = ring push-ups
Advanced athletes (those who have muscle-ups):
3 sets, focusing on good consistent unbroken sets, not for time of:
Muscle-ups x 2-10 reps
Nose-to-Wall Handstand Hold x :60 seconds
 
AMRAP 18:
21 Push-ups
15 Ring-Rows
9 Burpee Box Jumps (24/20”)
 
Finisher:
Tabata Ab-Mat sit-ups
Tabata Bicycle Crunches