Core Blast at 6:45pm is CANCELLED today.
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
5 Year member Highlight: Richard Riley
– How many days a week do you workout (and typically what time slot)?
5 days a week in between naps
– What is your favorite thing about BCF?
I don’t have to wear a shirt
– What is your favorite movement/workout? Least favorite?
Anything heavy. Just go fast
– What is your favorite post WOD Meal?
Pizza and Cookies
– What accomplishment are you most proud of (inside or outside the box)?
– What is one goal you would like to accomplish in the next year?
– What advice can you provide to people new to the box?
Just have fun, bro!
3×10@ 60% with 3 sec. descent
2×10@ 60% with out tempo
Rest 2 mins. between sets
For total time
Push Jerk (115/80) (Fx: 75/55)
Toes to Bar
Push Jerk (135/95) (Fx: 95/65)
Burpees over the Bar
Push Jerk (155/105) (Fx: 115/80)
Bar Muscle ups (Fx: Chest to Bar Pull ups)