Monday, October 5, 2015

September Referral Rewards! Thanks to Charlie, Lorrane and Maria for their continued referrals of friends! After the 5:30pm WOD we’ll have a drawing to see who wins the free month of membership and other awesome prizes!
Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday at 5:30pm!! Meet at the box and get ready to review running technique and put in some milage!
Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th!
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5 x 1 Pressing Complex:
1 Strict Press+3 Push Press + 5 Push Jerks
(85-95% of Strict Press 1RM)
For Time:
15-12-9-6-3
Power cleans Rx: 135/95 Fx: 115/80
Bar facing burpees (over the bar burpees at BCF)
CAP: 16:00
Finisher: Shoulder mobility