Saturday, May 18, 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!

07:15 PM
BCF and CFR7 at Nats Park to watch the Washington Nationals take on the Chicago Cubs! MORE DETAILS >>

Conditioning:

“Danny”
AMRAP 20
30 Box Jumps (24″/20″)
20 Push Press (115/75)
30 Pull-Ups

Core Finisher:

3 Rounds
0:30 Hollow Hold
0:30 Arch Hold
0:45 High Plank (Increase weight each round)
400m Run at Easy Pace