Rhetorical question Who’s toxic? We all are! Get cleansed and rejuvenate yourself Why wouldn’t you? Look around you So many sick people and many don’t even know it The wellness pyramid has nutrition as the foundation Not a coincidence Without proper nutrition it is very difficult to be healthy Take control now and be the master of your fate Mike
Hey all…..keep in mind the Thursday schedule is slightly different There is no 6:30am class and no 6:30pm class. If you show up at 6:15 looking to workout then you will need to be done by 6:30….thanks
Alright guys… this is the LAST week to sign up for our Painful Eight Anniversary Competition! This is going to be alot of fun… great wods, tees and tanks for competitors and a BBQ provided by BCF afterwards! So sign up now… I think if you don’t you will regret it! Use the link below and select Painful Eight, sign in with your Wodify login and VOILA! You are signed up. Teams will be announced mid-July. Any questions or problems, email email@example.com
Hey BCF’ers! If you are already signed up for the Granite Games, make sure to join our community “BCF Bulldogs”! If you are looking for a fun competition to do, this one is great! 4 weeks, 4 workouts and lots of different divisions! They even have a Masters 35-39 division and teen divisions. Let’s get signed up!
At the Box with Mike Ford First of all, congrats to all!! You all have been working super hard and many of you are making gains almost daily. So glad to see such consistent improvement in so many of you. We also have many new members. Be sure to bring them into the group and make them feel a part of the BCF community. Our community is what makes us great. Summer is coming and if you are looking to lean up or add muscle mass please check out the 30 day challenge info. This stuff works, period. As far as programming goes, we will be hitting a strength cycle in May. It will last 9-10 weeks and include slow lifts and O-lifts. We will be working the lactic system (30-90s) along with Alactic system (10-30s). These are those super fun sets that make you feel like you’ve done something….as soon as you can stand and see. Seriously, they will improve your fitness if you give them your all. We will hit 1-2 aerobic sessions/week as well to maintain the base. Thursdays are a great day for aerobic recovery. Do 30-60 min easy rowing/running/swimming. Add in some skill work and that will make for a good day. Housekeeping – be sure to put away ALL your gear when you are done and help out your buddy as well. J-hooks need to stay off the floor, they are a trip hazard if left on the floor. Turn them around when doing wallballs. Also be sure to take your gear home. We have ropes, belts, wraps, bottles left here all the time. Please take them home. With the warmer weather coming be sure to stay hydrated. You need at least ¾ BW in ounces per day if you are an athlete (which you are). Also look out for BBQs. We like to throw some burgers on the grill on a Friday PM, maybe a cold one to wash it down. Coming soon for sure. Keep up the great work and let’s be consistent this spring/summer. You won’t regret it. Being healthy is a lifestyle, not a temporary gig. Make it a part of your identity. You can do it!! Cheers!! -Mike