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Main – Bulldog Burn Metcon (Time) 6 times through of: 6 Push Ups 6 V-Ups 6 Barbell Rows 6 Front Squats 6 Box Jumps
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Main – SWOD A: Weighted Bar Dips (5 RM) B: DB Incline Press (2 x Max Reps) *Choose weight you can do for 15-20 reps for first set. **Rest 3 b/t C1: Barbell Row (4 x 8) *Rest 30 b/t C1 & C2. C2: Band Pull Aparts (4 x 8-10) D: DB Shrugs (3 x 8) Palms in. E: Weighted Bar Hang (3 x Max time) Hang from pull up bar. Use weight vest or DB between feet/knees to add weight.
Main – CrossFit Make sure to get your photo up for log-ins please try to log into class ahead of time Back Squat (3 x 3 ; add 10-20# ; rest 2 b/t) Bench Press (3 x 3 ; add 10-15# ; rest 2 b/t) 800m Run (Time) Max Effort 800m Run Metcon (AMRAP – Rounds and Reps) AMRAP 6 of 20 alt. OH lunges @ 45/25# 20 KB swings @ 53/35 Competition WOD A-3 sets each for time of 50 DUs 30 pull ups 10 thrusters 115/80 Rest 5 b/t B- Accumulate 2 min L-sit C- AMRAP 12 of 3 MU 6 HSPU strict 9 T2B
Hey BCF family! We are super excited to now be offering Kill Cliff drinks in the gym! These tasty drinks cost $3 a can! They are NOT up for grabs, no one should be getting into the Kill Cliff fridge without first asking a coach to ring them up! IOU notes will not be accepted… We are trusting our members to the honor system, please be respectful of the gym! At this point we have already lost inventory and we hope that this will not continue! Thanks!
June 8th! Let’s go hiking! We will leave the gym promptly at 7:30 am! Bring water, snacks, etc. Can’t wait to see you all then! This is a great chance to get outdoors with your fellow BCF’ers! Friends and family are welcome! Check out the event on our website for more info!
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