Tuesday, September 10, 2019

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:

E3MOM 21
Back Squat
Set 1: 3 @ 75-80%
Set 2: 3 @ 80-85%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 1 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++

Conditioning:

5 Rounds
5 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
10 Push Presses (95/65) (Fx: 75/55)
15 Box Jumps (24/20)