Wednesday, October 8, 2014


Wednesday, October 8, 2014

Skills class at 8:30pm with Coach Jake. We’ll be covering butterfly pull-ups (or traditional kip if you are still working on that), kipping ring dips and double unders.
We are pre-ordering hoodies. They are $35 each with BCF logo on the back and on the front. Comment on Facebook post with size and color if you want to order one (we will receive them in about a month). We have several at BCF, so feel free to try on a few to gauge your size.
Men colors:
Women colors (note, these are juniors so you will need to size up 1-2 sizes):

Technique: muscle ups
Fitness & performance:

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

“Nate:” AMRAP 20:

  • 2 muscle ups (scale = either 6 muscle up transitions or 6 pull-ups & 6 ring dips)
  • 4 handstand pushups
  • 8 kettlebell swings, 32/24

*Compare to 4/28/2014: