Friday, June 1, 2018


Friday, June 1, 2018

BCF Ladies- The moment has finally returned… Wine & WOD 2018 will be on Friday, June 1 at 6:30 PM – 8:30 PM!!!
All the ladies will do a fun WOD followed by (or perhaps incorporating) drinking wine! Get ready for an evening of hanging out, snacking, and absolutely dancing!
Event is free but bring your own bottle and snacks! Feel free to invite any girlfriends– no experience necessary!

Tempo Back Squat
4 Sets of 3 (3 second descent, 2 seconds in bottom)
Use 50-60% of 1 RM

4 Rounds:
10 Front Rack Lunges (155/105#) (Fx = 115/85#)
15 Toes-to-Bar

Post-WOD Finisher:
3 Sets:
Single Arm DB Row x 6-8 reps
Rest as needed
Dumbbell Z Press x 6-8 reps
Rest as needed