Tuesday, November 13, 2018

Free Beginner CrossFit Class at 6:30 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 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.

Strength/Skill:
Rx+ (athletes with at least 10 unbroken Ring MU):
5 Rounds
Max Unbroken Strict Ring MU
2:00 rest after each attempt
Rx: (athletes with 5 – 10 unbroken Ring MU)
5 Rounds
2 Kip Swings + 2 Muscle Ups + 2 Ring Dips
2:00 rest after each set
Athletes may increase number of MU and dips to 3-4 if appropriate
Fx:
5 Rounds
5 False Grip Ring Rows with feet elevated
5 Low Ring MU transitions
5 Rings Dips
Rest 2:00 after each set
Conditioning: 
50 Calorie Row Buy in
-then-
5 Rounds
20 dumbbell snatches (50/35) (Fx: 35/20)
12 burpees over DB