Wednesday, March 21, 2018

INCLEMENT WEATHER UPDATE: Due to no class reservations, the 6:30pm and 8:30pm WOD’s have been canceled. We will have WODs at 4:30pm, 5:30pm and 7:30pm and Boot Camp at 6:30pm. We will return to a regular schedule on Thursday.
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18.5 Throwdown!!!
It’s that time of the year again! Time to gather in the box and cheer on the top BCF athletes as they sweat it out in the final Workout for the 2018 Open Season
We will host this event on Thursday night, just a half hour after 18.5 has been announced. BCF’s top athletes will have to be ready for the unknown – a real test of fitness.
And even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your BCF family! Cheer them on, root for them, encourage them to push themselves in this final workout of the open season. Friends and family are also welcome to join us!

Strength:
Front Squat
2-2-2-2-2
Rest 2-3 minutes

Conditioning:
AMRAP 10:
20 Wall-Balls (20/14#)
10 Burpee Box Jump Overs (24/20”)
20 Wall-Balls (20/14#)
10 Burpee Box Jump Overs (24/20”)
20 Wall-Balls (20/14#)
10 Burpee Box Jump Overs (24/20″)
Post-WOD Finisher:
50 V-ups (in as few sets as possible)