Monday, January 10, 2022

As most of you have met her, The rest will shortly. We are excited to officially announce that Monika Porter will be joining us as an Assistant Manager! She has been coaching for a few years, has her CF-L2 and brings a lot of excellent skills to our team. Monika will help us take BCF to the next level! We continue to strive in our pursuit of improvement and excellence and we have a vision for 2022 being the best year ever for what we offer our members! This will include new WOD times (weekday mid-mornings), more secondary coaches on large WODs and a large increase in open gym options (all day Sunday, Monday, Tues and Wed)!!

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	Weekly Overview	Events/Classes
Monday	Gymnastics EMOM	5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport 7:30PM @ BCF, Momentum Nutrition Challenge seminar. Sign up on Zen Planner
Tuesday	Back Squat	Core Blast @ 6:45PM Mobility @ 6PM Foot, Ankle and Calf
Wednesday	“Mary”	No Skills Class
Thursday	Split Jerks
Friday	Power Clean Front Squat Complex
Saturday	Deadlift
Sunday	Gymnastics EMOM	Yoga: 10AM! NEW CLASSES: – skills class 1:30pm – WOD 4:30pm – Open Gym 12:15-5:30pm

Strength:

EMOM 16
1: 8 – 12 Seated Leg Raises
2: :45 Double Kettlebell Front Rack Hold
3: 3 – 5 Ring Muscle Ups (Fx: 5 Russian Push Ups + 5 Chest to Bar Pull Ups)
4: 8 Alternating Barbell Side Bends

Conditioning:

4 Rounds
8 Each Side Kettlebell Suitcase Deadlifts (32/24) (Fx: 24/16)
16 American Kettlebell Swings (32/24) (Fx: 24/16)
32 Sit Ups (Rx+: Weighted (25/15))