THIS MONDAY, TUESDAY AND WEDNESDAY! Jan 9-11
As a member of the BCF community, you have the opportunity to gift $50-75 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50-75 towards your next month of training!
Here is how it works:
If you have a friend who is interested in joining CrossFit, simply email their phone number and email address to [email protected] with “Referral” in the subject line. Of course, you can tell them about the community, your fitness story and why CrossFit is awesome. We will tell them about the free classes, foundations, what to expect, etc.
After they complete foundations, if they elect to sign up for a 6 or 12-month membership then they will get $75 off their first month and you will get $75 off your next month as well. If they sign up for a 3 month membership, then you will both receive $50 off. It’s that easy (and simple)!
Strength/Skill Schedule This Week
Monday: Pull-ups and Long MetCon
Tuesday: Back Squat
Wednesday: Bench Press
Thursday: Push Press
Friday: Front Squat
Saturday: Partner WOD
Kipping Pull up Technique
RX: 50 C2B Pull ups for time
FX: 50 Pull Ups for time
BAF: 50 banded pull-ups for time
20 Overhead Lunges (in place) 45/25, Fx:25/15 BAF: 15/10
15 Games Std. Box Jumps* 32/26 Fx: 24/20 BAF: 20/16
10 Plate Ground to Overhead 45/25, Fx:25/15 BAF: 15/10
5 Atomic Sit-ups 45/25, Fx:25/15 BAF: 15/10
*If necessary, share a box and run a 1 min stagger
150 Ft HS Walk for time
Fx: 75 ft.
BAF: Handstand hold