Monday, January 11, 2021

NEW PROGRAMMING BLOCK!!! Read more HERE.

FREE Nutrition Seminar this Wednesday at 7:30PM at BCF!!

DEXA Scans this saturday starting at 8am. Only a few spots left!

	Weekly Overview	Events/Classes
Monday	Hang Squat Snatch	Free Beginner CrossFit – 6:45pm REGISTER
Tuesday	Front Squat	Core Blast – 6:45pm!
Wednesday	Long Conditioning	FREE “Virtual” Nutrition Seminar @ BCF 7:30PM
Thursday	Hang Power Cleans
Friday	Romanian Deadlifts
Saturday	Push Press	Skills & Mobility Class at 1:15pm: Ring Muscle Ups Weightlifting Seminar (Week 2: Snatch) at 1:15pm DEXA Scans today starting at 8am! Two DEXA scans for $150. Click HERE to sign up! Single Scan: $90. CLick HERE to sign up for the single scan
Sunday	Gymnastics / Core	Yoga – 10:00am

Strength:

E2MOM 16
3 Hang Squat Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+

Conditioning:

40 – 20 – 10
Box Jump Overs (24/20)
Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)

Split reps evenly on each side for suitcase deadlifts.