Sunday, December 31, 2017

Holiday Schedule
Sun 12/31 *JUST ADDED – 10am Yoga*, 11:15am WOD (reservations required) and 12:15-1:30pm Open Gym; 5:30pm WOD cancelled
Monday 1/1 12pm WOD

BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now – the price goes up January 1st!

What nutrition goals have you set for 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Come join us for the free nutrition workshop on January 10th to learn more.

Weighted Pull Ups
5 x 5 (A)
Beginners:
5 x 5 with a challenging Modification
*Negatives
*1 foot on Box with Negative
*2 feet on box with Negative
*Seated
 
5 rounds:
8 Toes to Bar, Fx: Knee Raises
10 Alt. DB Snatches 50/35, Fx:35/20
12 DB Overhead Squat 6L/6R 50/35, Fx: goblet Squat 35/20