Tuesday, September 4, 2018

Core Blast with Shauna at 6:45pm!!!
Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm.

Strength:
Strict Pull-ups
3 Sets of 10 Reps
Add Weight as needed

Conditioning:
“Air Force”
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters
20 Sumo Deadlift High Pull
20 S2OH
20 OH Squats
20 Front Squats
Barbell Weights: (95/65) (Fx: 75/55) (Rx+: 115/80)
*Burpees start at 0:00

Post-WOD Finisher:
1 Mile Easy Run (Aerobic conversational pace with a buddy, Olympic weightlifting total tomorrow!)