Tuesday, October 30, 2018

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!!
Core Blast with Shauna at 6:45pm!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Strength:
EMOM 12 (4 sets) at a consistent warm-up pace, of
Min 1: 40 sec Handstand Walk (Fx: Handstand hold)
Min 2: 40 sec Pistols (alternating) (Fx: DB Lunges)
Min 3: 40 sec Hang Power Snatches (Athletes Choose weight that can be done unbroken)

Conditioning: 
2 RFT
100 Double-Unders
3 Rope Climbs (15’) (Fx: 2 Rope Climbs)
400m Run
3 Rope Climbs (15’) (Fx: 2 Rope Climbs)

Finisher:
DB Bicep Curls
3 x 20