Congrats to all the BCF athletes that crushed the MCM and MCM 10k over the weekend!! Several did it with little running training and focused on CF training – and they represented!! Well done Team BCF!!
Reminder, a bunch of BCF athletes will be racing in the EX2 Adventures 5 mile trail run at Hemlock on Nov 16 – sign up and come join the race team!
http://www.ex2adventures.com/byb-fall.php
Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!
https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49
| Individual Men | Individual Women | Team 1 | Team 2 |
| Riley | Misha | Tucker | Samir |
| Brandon | Ciara | James | Jeff C |
| Adam | Sonja | Nicole J | |
| Birdie | Meg K |
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Fitness & Performance:
“Death by Handstand Pushups”
With a continuously running clock perform 1 HSPU in the first minute, 2 HSPUs in the second minute, 3 HSPUsin the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. Performance athletes, feel free to go to a 45lb plate deficit (then you can drop to regular HSPU if you fail).
Fitness:
3 rounds for time:
- Run 400m
- 30 kettlebell swings, 24/16
- 15 burpee pull-ups
Performance:
3 rounds for time:
- Run 400m
- 30 kettlebell swings, 32/24
- 15 burpee pull-ups
4 min Tabata ABMAT sit-ups
