Saturday, April 6, 2019

FREE Beginner CrossFit Class at 10:00AM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

SCHEDULE UPDATE: This Saturday, the box will close at 12:15pm after the 11am WOD (no afternoon open gym).

Strength:

Front Squat:
4×10@60%
1×10@50% with 3 second pause at the bottom of each rep

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

Conditioning: 

“19.Fun”
Partner WOD:
AMRAP 14
1 working/1 Resting
50 Single Arm Front Rack Lunges (in place) (50/35) (Fx: 35/20)
50 Strict HSPU (Fx: Kipping)
50 Suitcase Carry Step ups (50/35) (Fx: 35/20)
50 ft. Handstand Walk