Tuesday, August 13, 2019

REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

---

6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

---

6:45 PM
Core Blast with Shauna!

---

Strength:

Back Squat
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+

Conditioning:

With Partner, Alternating Full Rounds:
AMRAP 12
10/8 Calorie Row
10 Burpees over the Rower