Saturday, November 21, 2020

The weather is turning which means it’s time for some new BCF hoodies (and also the popular crop hoodies)! $45 per hoodie. We had our merchandise partner set up an online store for easy ordering this year. Place your order by Nov 25th and they’ll be delivered to BCF for pick-up in early December!

Free Beginner CrossFit – 12:00pm REGISTER

Skill and mobility class Saturday at 1:15pm!! We will be working on hip and shoulder mobility!!

*COVID-19 UPDATE!

Based on the current rise in Covid cases, we are going to make some operational changes. Upon arrival to the gym, please be wearing your face mask and scan your temperature on our new wall mounted thermometer.

Please keep your mask on in the warmup area until the start of your 1 hour class. Once your workout starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the warmup area. Thanks!

Strength:

E3MOM 15
Deadlifts
1: 2 @80-85%
2: 2 @85-90%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @90-95%

Conditioning:

AMRAP 10
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Toes to Bar
5 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)