Monday, May 7, 2018


Monday, May 7, 2018

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!
Congratulations to our BCF Ladies who competed at Girls Gone Rx this weekend. They crushed the workouts and helped raise money for Bright Pink. Bright Pink is the only national non-profit focused on the prevention and early detection of breast and ovarian cancer in young women. If you did not get a chance to donate to our teams and still would like to help support Bright Pink, you can donate here:!/donation/checkout.

Overview of Week
Monday: Strict Press
Tuesday: Back Squat
Wednesday: “Isabel”
Thursday: Ring Muscle Up Practice
Friday: Triple 7 Minute AMRAP
Saturday: Chipper
Sunday: Deadlift

20 Minute clock:
15 Minutes to establish 1RM Strict Press

In remaining 5 minutes:
1 Max Unbroken Set of Shoulder-to-Overhead with today’s 1 RM Strict Press
5-10-15-20-25 etc…
DB Hang Clean and Jerks (50/35#) Fx = 35/25# – 2018 Open Standard, alternate every 5 reps
C2B Pull-ups (Fx = Pull-ups)

Post-WOD Finsher:
3 Sets:
Seated Arnold Press x 20 reps (10 each arm)
DB Row x 20 reps (10 each arm)
Rest 1-2 minutes