Saturday, February 6, 2016

Today is the final challenge day for all participating in our 2016 Nutrition Challenge! Congratulations on your focus, dedication, commitment and GAINS! Be it a PR, shift in body composition, increased energy, or other measurement of success, you have put in the work and earned it! We will celebrate the completion of the Nutrition Challenge during our BCF Trifecta Party at Carpool, Thursday, February 11 at 8:00 pm.
========================================================================================
Please note: there will be no 5:30 pm WOD tomorrow due to the Super Bowl!
========================================================================================
Next Monday, February 8, 6:00-8:00pm: show up hungry to our evening WODs for our Sweet Bees and Wild Heart Baking Co. Paleo Dessert Tasting!
Sweet Bees, a DC based gluten-free sugarfree bake shop wants to cure your sweet tooth with delicious samples that are healthier for you. They’re guilt-free & gluten-free, honestly!  So come out on Monday and taste some some awesome vegetarian, vegan and paleo desserts. More information is available at sweetbeesglutenfree.com, or if you have specific questions, feel free to send an email to [email protected].
Wild Hearts Baking Co. makes no gluten, grain-free, natural sugars baked goods out of Union Kitchen, DC. Our cookies, bars, cakes and muffins are made with blanched almond flour, organic coconut oil, butter from grass fed cows, organic palm sugar and Virginia honey. We bake simple, delicious, and high quality sweet treats to make you happy!
*There will be desserts for sale, so bring your cash!
==============================================================
 
Tempo Deadlifts:
3 x 6 (A @ 60%)
1 count Concentric -1 count Paused at top/bottom–3 count eccentric (on the way down)
 
AMRAP 12
10 Ring Dips
15 Kettlebell Swings Rx: 32/24, Fx: 24/16
200 M Run