Tuesday, October 9, 2018

Core Blast is cancelled this week.
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!!

Skill/Strength:
Rolling Dice Warm up
Resting Athletes performs Plank hold
Conditioning: 
4 Rounds of
AMRAP 5
15/12 Cal Row
30 Double Unders
15 Wall Ball shots (20/14)
Rest: 5:00
Pick up new amrap where last round ended.
5 Burpee Penalty for breaking up WBS
Finisher: 
Accumulate a 3:00 Freestanding Hand Stand hold