Saturday, April 20, 2019

FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Strength: 

Front Squat
4×10@65%
1×10@55% with 3 second pause at the bottom of each rep

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

Conditioning: 

“Nancy”
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65)