Tuesday, February 5, 2019


Tuesday, February 5, 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!!

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Core Blast with Shauna at 6:45pm!!

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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 6-7:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.


Back Squat
3 x 5 (ME)

Ring Row
3 x 8 (Tempo 3010)

Hollow Rocks
3 x 10-15

Rest about 15-30 seconds between movements and 2:00 between Sets


4/3 Bar Muscle Ups ( Fx: 4/3 Chest to Bar Pull ups)
6 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
8 Hand Release Push ups
10 Box Jumps (30/24) (Fx: 24/20)(Games Standard)