Wednesday, December 20, 2017

Come out and celebrate some holiday cheer tonight with your BCF community! During the day you’ll be challenged by the 12 Days of Christmas WOD and at night it’s time to celebrate that you survived the WOD! Friends and family welcome to join at GOAT from 8pm-11pm! Join us in the VIP area on the second floor where you can enjoy some complimentary appetizers and challenge your friends to some arcade games.

BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now!

12 Days of Christmas!

Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 4″” negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)

Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs

Compare to 12/14/16:
Compare to 12/15/2015:
Compare to 12/16/2014:

NO CAP!! This workout can take an hour!