Tuesday, June 5, 2018

Core Blast with Shauna at 6:45pm!!!
Free Beginner CrossFit Class at 7:45PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Conditioning:
Partner WOD
For Time:
400m run with one medball (20/14) (both partners go run)
40 Deadlifts (275/185) (Fx: 225/155)
400m run with one medball (20/14) (both partners go run)
40 Power Cleans (185/125) (Fx: 135/95)
400m run with one medball (20/14) (both partners go run)
40 Synchro Barfacing Burpees
400m run with one medball (20/14) (both partners go run)
20 Rope Climbs
400m run with one medball (20/14) (both partners go run)
Rx+:315/205 and 225/155

One partner working at a time (except on Bar facing burpees)
Gymnastics Strength/ Accessories:
3 Sets of:
10 Dragon Flags
20 Single Leg Glute Bridges (10L/10R)
20 Wall Angels