Tuesday, July 3, 2018

Core Blast with Shauna at 6:45pm!!!
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!!

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June, 2005.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Hero WOD:
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
(Compare to 8/31/17)

Post-WOD Finisher:
3 Sets of:
DB Side Lateral Raise x 12-15 reps
DB Rows x 20 reps (10 each arm)
Strict Toes-to-Bar x 8-10 reps (Fx: kipping)