Tuesday, April 2, 2019

Core Blast at 6:45pm is CANCELLED today.

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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.

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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)?

Meeting Kassie

– What is one goal you would like to accomplish in the next year?

Keeping Kassie 

– What advice can you provide to people new to the box?

Just have fun, bro!

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Strength:

Strict Press:
3×10@ 60% with 3 sec. descent
2×10@ 60% with out tempo

Rest 2 mins. between sets

Conditioning: 

For total time
9-6-3
Push Jerk (115/80) (Fx: 75/55)
Toes to Bar

Rest 2:00

9-6-3
Push Jerk (135/95) (Fx: 95/65)
Burpees over the Bar

Rest 2:00

9-6-3
Push Jerk (155/105) (Fx: 115/80)
Bar Muscle ups (Fx: Chest to Bar Pull ups)

18:00 Cap