Monday, September 24, 2018


Monday, September 24, 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!
Overview of Week:
Monday: 30min Partner AMRAP
Tuesday: Clean Complex
Wednesday: Rower Sprints
Thursday: Snatch Complex
Friday: Back Squat
Saturday: Power Clean and Jerk
Sunday: Midline and Capacity Work

Congratulations to our BCF Masters Athletes who competed this weekend!!

AMRAP 30, with a partner (one working at a time):
30 Cal Row
60 Box Jumps (24/20)
30 Cal Row
60 Overhead Walking Lunges (45/25)
30 Cal Row
60 Push-ups
30 Cal Row
60 Sit-ups

Post-WOD Skill Work:
Work on a gymnastics skill of your choice.