Monday, November 30, 2015– MOVEMBER MONDAY

Today is MOVEMBER MONDAY! Men, rock your facial hair with pride. Ladies (and clean shaven men), we have stick on ‘staches waiting for you!
Tonight: Rudy Caballeros from Arlington Nutrition Corner will be at BCF from 5:00pm-8:00pm. During this time, he will be educating members on proper supplementation to coincide with training and nutrition.  He will also be providing trial samples and coupon cards to be used on members’ first visit.
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November Referral Program: Thanks to Emily Jarding and Kevin Pei for referring friends in November. We will do a drawing after the 5:30pm WOD to see who wins the free month of membership!
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Reminder: This Thursday, December 3, from 6:30-8:00pm is our FREE Bootcamp & Yoga event. Bring a friend and get ready to sweat!
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EMOTM 15:
1) 5 muscle ups (or 5 pullups/rings dips),
2) 5 back squats @75%-80%
3) 12 tall box jumps
 
AMRAP 20:
20 kettlbell swings 32/24
20 ABMAT Situps
200 m run
FX: 24/16