Strength: Back Squats 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%
WOD: 7 rounds – 10 plate to overhead (45/25), 300m row. Then, run with plate 200m.
Reminder on Saturday, we are going to have the 12.5 WOD and general class at 1030AM til Noon. Then, noon-2PM or so, we will be cooking out in celebration of the Games ending, as well as all our athlete’s awesomeness. Brats, burgers provided. Everyone else, please bring a paleo dish to serve! Beer will also be provided!
DEMAND THE BEST FROM YOURSELF AND NEVER EVER EXPECT LESS!! GIVE ALL YOU HAVE AND THEN YOU CANT BE UNHAPPY WITH HOW YOU DO!
Dynamic Mobility Workshop – THIS SUNDAY!!! RSVP NOW!
Are you a fat head? – Right BEFORE the Mobility Workshop above!
Running Clinic coming to BCF! Open to the public. Details here…