Tuesday, December 3, 2019

5:15 – 7:15 PM
Free Injury Assessments with Airrosti. DETAILS >>

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6:45 PM
Core Blast with Shauna

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7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

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Strength:

E3MOM 15
5 Hang Power Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%

Conditioning:

AMRAP 10
10 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20)
10 Each Arm Dumbbell Hang Power Snatch (50/35) (Fx: 35/20)
10 Toes-to-Bar (Fx: 7 T2B)