Monday, February 11, 2019


Monday, February 11, 2019

Overview Of the Week:
Monday: Overhead Squats
Tuesday: Interval AMRAP
Wednesday: Valentines Day Eve WOD
Thursday: Push Press
Friday: Open WOD 17.3
Saturday: “The Chief”
Sunday: Strict Press

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Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

5 Year Member Highlight: Anupe Cheriathundam

How many days a week do you workout (and typically what time slot)?

2-3 at 530

What is your favorite thing about BCF?

The community of people

– What is your favorite movement/workout? Least favorite?

Favorite is overhead squat. Least is running

What is your favorite post WOD meal?

Whatever I have in my fridge

– What accomplishment are you most proud of (inside or outside the box)?

The fact I still come to the box

– What is one goal you would like to accomplish in the next year?

A muscle up

– What advice can you provide to people new to the box?

Take your time and keep at it!

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“Giant Set”

3 Rounds

5 Overhead Squats (ME)

12 Single Leg Gulte Bridge (6L/6R)

15 – 20 Hollow Rocks

Rest about 15-30 seconds between movements and 2:00 between Sets
Athletes can take OHS from ground or rack


10 Toes To Bar  
10 Overhead Squats (115/80) (Fx: 95/65
10 Box Jumps (24/20) 
(Rx+: 135/95)