Tuesday, February 12, 2019

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!! [divider scroll]

Make sure to show your LOVE for your favorite CrossFit Gym and vote for BCF for Best of NoVA CrossFit Gym

[divider scroll] Core Blast with Shauna at 6:45pm!!

Conditioning: 

4 Rounds
Work 5:00/ Rest 5:00
AMRAP
500m Row
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
50 Double Unders
10 Lateral Burpees over Rower

Athletes pick up where they left off on each work period.