Tuesday, December 10, 2019

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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!

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6:45 PM
Core Blast with Shauna

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REMINDER: BCF Holiday Party (@ The GOAT: Thursday Dec. 12, 7:00 – 10:00pm)

Strength:

E2MOM 20
1: 10 Back Squats @62 – 67%
2: 10 Back Rack Lunges @47-52%

Back rack lunge weight based on 1RM back squat

Conditioning:

AMRAP 10
10 Burpee Box Jump Overs
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
30 Sit Ups