Sunday, July 12, 2015

Yoga with Nina at 10am – free for members and $10 for friends! Open gym and 5:30pm WOD are cancelled today for Sunday Funday.
TODAY! Great way to meet new friends (and bring your own friends!): Sunday, July 12, 2015 – BCF Sunday Funday!
LAST CALL (need to buy the tickets): Friday, August 7, 2015 – BCF/CFR7 Washington Nationals Game
=======================================================
Fitness:
Push press, 5×5 (A)
Performance:
Push press, find heavy quintuple
*Then 3×5 using 90%.
 
Fitness & performance:
With a partner, AMRAP 12:
Partner 1: 300m row
Partner 2: 10 ring dips, 20 sit-ups, 30 double unders
Rotate positions when partner 1 completes the row. Score is total rounds & reps of ring dips, sit-ups and double unders