Tuesday, March 19, 2019


Tuesday, March 19, 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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Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment today 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.


4 Rounds
10 Plate GHD Sit Ups (A)
Max Time High Plank

4 Rounds
15 Plate Sit ups (A)
Max Time High Plank

4 Rounds
10 Plate Sit ups (A)
Max Time High Plank

Rest 2 Minutes Between Sets. If athletes can hold plank 2 min+, add weight.


5 Rounds
400m Run
10 Thrusters (Increase weight each round)

Rx: (95/65, 115/80, 135/95, 165/115, 185/125)
Fx: (75/55, 95/65, 115/80, 135/95, 165/115)

Time Cap: 20 mins.