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Wednesday, March 23, 2022

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Wednesday, March 23, 2022

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK

If you are not familiar with SugarWOD, it is a workout tracking app where you can track your workout results. We will load all of our main class programming into the app so it is easy for you to input scores and see the results of other members in the gym.

We will have a more comprehensive user guide soon but for now, follow the pictures below for setting up BCF as your gym after you download the app and make your account.

Strength:

EMOM 15
1 Power Clean
1 – 3: 55 – 60%
4 – 6: 60 – 65%
7 – 9: 65 – 70%
10 – 12: 70 – 75%
13 – 15: 75 – 80%

Conditioning:

For Time
12 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Push Press (135/95) (Fx: 115/80) (Rx+: 155/105)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)