Wednesday, September 19, 2018

FREE Nutrition Seminar with Megan Crozier 7:30pm: Nutrition Strategies for Performance, Fat Loss, and Stress-free Living (7:30pm WOD will be cancelled)
 Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Kipping Pull-Up Skills Class with Coach Brandon at 5:45pm.

Strength:
7 min.
Build to 3RM Push Press
7 min.
Build to 3RM Push Jerk
7 min.
Build to 3RM Split Jerk
Conditioning:
“The BCF WOD”
AMRAP 20:
5 chest to bar pull ups
5 ring dips
15 air squats
Compare to 2/13/2014 and 2/12/15