Tuesday, July 23, 2019

6:45 PM
Core Blast with Shauna!

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!

Strength:

E4MOM 20
3 Tempo Front Squat (35×3)
Set 1: 45-50%
Set 2: 55-60%
Set 3: 60-65%
Set 4: 65-70%
Set 5: 70-75%+

Conditioning:

3 Rounds
10 Bar Muscle-Ups (Fx: Chest-to-Bar Pull-ups)
20 Front Rack Lunges (115/80) (Fx: 95/65)

Time Cap 12:00