Saturday, January 19, 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!!

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Coach Mikes last day coaching today!! (9, 10 and 11am) – come say farewell!

Strength:

E2MOM 14 min.
Front Squat
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 1 reps

Build to ME. First set at 55-60%

Conditioning: 

4 Rounds
400 Meter Run or Row
10 Power Cleans
10 Overhead Squats

Barbell Weights (115/80) (Fx: 95/65) (Rx+: 135/95)