Saturday, August 17, 2019

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

4:30 PM at CFR7
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is FINALLY HERE! DETAILS>>

Strength:

E3MOM 15
1 High Hang Clean + 1 Hang Clean + 1 Clean (Max Effort)

Clean from floor must be touch-and-go. No dropping barbell during complex.

Conditioning:

For Time
400m Run
10 Devil’s Press (50/35) (Fx: 35/20)
20 Calorie Row
30 Push Press (115/80) (Fx: 75/55) (Rx+: 135/95)
400m Run