Monday, October 18, 2021

Come out Saturday and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM

	Weekly Overview	Events/Classes
Monday	Accessory Emom	Mobility Class 6:30PM- Calf and Ankle
Tuesday	Squat Snatch	Core Blast 6:45PM!!!
Wednesday	Strict press	Skills Class: 6:40PM – Rope Climbs and HSPU
Thursday	Deadlift
Friday	“Glen”
Saturday	Back Squats	Free Beginner CrossFit Class – 12:00PM REGISTER BFC/ CFR7 Scaled Comp @ 3:00PM
Sunday	Cleans	Yoga – 10:00AM

Strength:

Every :30 for 6 total rounds
1: 100m Run
2: Double Kettlebell Front Rack Hold (32/24) (Fx: 24/16)
3: Rest
4: Rest

Then…

E2MOM 12
1: 50m Each Arm Kettlebell Suitcase Carry (32/24) (Fx: 24/16)
2: 1:00 – 1:30 High Plank

Conditioning:

100 – 80 – 60 – 40 – 20
Double Unders
10 Box Jumps Between Rounds (30/24) (Fx: 24/20) (Rx+: 36/30)