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]

Core Blast with Shauna at 6:45pm!!

Strength:

4 Supersets of:

4 Bench Press @ 75-80%(A)
12 Barbell Back Rack Lunges (6L/6 R) (ME: From the floor)

Rest as needed

Conditioning: 

For Time:
30/25 Cal Assault Bike or Ski Erg
50 Wall Ball Shots (20/14)
50 Power Snatches (75/55)