Monday, April 18, 2022

Arlington Pain & Rehab will be onsite today between 5-7PM for free evaluations and treatment

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	Outdoor Core Blast Tonight @6:45PM!
Wednesday	Power Cleans
Thursday	“Karen”	Mobility @ 5:45PM
Friday	Long Metcon
Saturday	Knee Strength & Mobility	Free Beginner CrossFit Class @ 12PM REGISTER Meet Up @ Starr Hill Brewery from 7-10PM
Sunday	Snatches	Yoga @ 10AM Skills Class @ 1:30PM (Bar Muscle Ups) Barbell Club @ 2:00 (Snatch Pulls)

Conditioning:

AMRAP 7
3 Power Snatches (165/115) (Fx: 135/95) (Rx+: 185/125)
60 Double Unders (Fx: 40)

Strength:

5 Rounds
Rx+:
3 – 5 Wall Facing Strict Handstand Push Ups or Freestanding Strict Handstand Push Ups (With Spotter if needed)
10 Each Arm High Plank Banded Presses
10 Each Arm High Plank Banded Rows

Rx:
3 – 5 Strict Handstand Push Ups
10 Each Arm High Plank Banded Presses
10 Each Arm High Plank Banded Rows

Fx:
3 – 5 Pike Handstand Push Ups
5 Each Arm High Plank Banded Presses
5 Each Arm High Plank Banded Rows