Monday, July 28, 2014


Monday, July 28, 2014

Huge congrats to 2014 CrossFit Games CHAMPION Rich Froning!! Rich is an incredible athlete and even more incredible man – we were fortunate enough to have him come to BCF last year for a fundraiser with The No Greater Sacrifice Foundation, raising money for children of fallen and wounded service members.
Rich F
Be sure to reserve classes. If you don’t have the app, click on this link from your smartphone: 
Bench press, 5×5 (A)

Bench press,
2×10; 2×5; 2×1 (ME – note: this rep scheme is NOT designed to allow you to establish a new 1RM)
Fitness & Performance:
For time:

  • 1000 meter row
  • 45 pound thruster, 50 reps
  • 30 pull-ups

*Compare to 4/14/2014