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
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!
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)