Mighty Meals will be at BCF serving up breakfast with egg quiche, potato hash and turkey sausage Monday morning!

Overview Of The Week:
Monday: Deadlifts 
Tuesday: Front Squats 
Wednesday: Hang Power Snatch 
Thursday: Pistols 
Friday: Strict Press 
Saturday: Open Workout 19.2 
Sunday: Thrusters

5 year member Highlight: Jeff Capasso

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

6 days – 6:30 PM (unless I have to be Morning Jeff)

– What is your favorite thing about BCF?

All of the life-long friends that I’ve made.

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

Favorite: Anything gymnastics.

Least Favorite: Anything with squatting.

– What is your favorite post WOD meal?

Grilled chicken tenders from First Down.

 

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Strength:

EMOM 15:
Min 1: 4 Touch and Go Deadlifts (ME)
Min 2: 7/5 Ring Muscle Ups
Min 3: 50 Double Unders

Conditioning: 

AMRAP 12
12 DB Snatch 50/35 (Fx:35/20) (6 Each Side)
12 Box Jumps (24/20)
12 In-Place Overhead DB Lunge 50/35 (Fx: 35/20) (6 Each Side)