Tuesday, July 30, 2019

SCHEDULE CHANGE
Beginning this week, Tuesday afternoon open gym is moved to 8:30 am – 1:00 pm.

---

6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

---

6:45 PM
Core Blast with Shauna!

---

Strength:

EMOM 12
Min 1: 3-5 Strict Muscle-Ups
Min 2: 20 Alternating Pistols (weighted if possible)
Min 3 – 4: Run 400m

Fx:
EMOM 12
Min 1: 3-5 Strict Chest-to-Bar Pull-ups
Min 2: 20 Alternating Reverse Lunges (weighted if possible)
Min 3 – 4: Run 400m

Conditioning:

For Time
600m Run
500m Row
40 Burpees
30 Push-ups
20 V-ups