FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
BCF and CFR7 at Nats Park to watch the Washington Nationals take on the Chicago Cubs! MORE DETAILS >>
30 Box Jumps (24″/20″)
20 Push Press (115/75)
0:30 Hollow Hold
0:30 Arch Hold
0:45 High Plank (Increase weight each round)
400m Run at Easy Pace