Monday, March 28, 2022

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK

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	Weekly Overview	Events/Classes
Monday	Gymnastics
Tuesday	Front Squats	Core Blast @ 6:45PM Free Beginner CrossFit Class @ 7:45PM REGISTER
Wednesday	“Helen”
Thursday	Long METCON	Mobility @ 5:45PM (Ankles, Calves, Knees)
Friday	Deadlifts
Saturday	Gymnastics	Free Beginner CrossFit Class @ 12PM REGISTER
Sunday	Snatch Complex	Yoga @ 10AM Skills Class @ 1:30PM (Kipping Handstand Push Up & Handstand Walks)

Strength:

4 Rounds
Rx+:
3 Tempo Strict Supinated Grip Chest to Bar Pull Ups (33×0)
10 Each Arm Triceps Kick Backs
3 Wall Walks with :05 Hold at top of Each Rep

Rx:
3 Tempo Strict Supinated Grip Pull Ups (33×0)
10 Each Arm Triceps Kick Backs
3 Wall Walks

Fx:
5 Tempo Supinated Grip Ring Rows (33×0)
10 Each Arm Triceps Kick Backs
3 Plank to Pike on Box

Conditioning:

80 – 60 – 40 – 20 (Fx: 60 – 40 – 20 – 10)
Double Unders
After Each Set of Double Unders:
8 Each Arm Dumbbell Push Press(50/35) (Fx: 35/20) (Rx+: 70/50)
16 Sit Ups