6/28 WOD: Hot Turk.

29
Jun

6/28 WOD: Hot Turk.

The AM Elements crew (missing two).

Be not the slave of your own past–plunge into the sublime seas, dive deep, and swim far, so you shall come back with self-respect, with new power, with an advanced experience, that shall explain and overlook the old. –Ralph Waldo Emerson

Group CrossFit

Strength: Press
WOD: 3 rounds of 9 burpees, 12-Turkish get-ups, 21-butterfly sit-ups, 200 m run.
RX: 45 / 35lb bar, L-2: 25/15lb KB.

CFFB/Strength Class

SWOD: 3×5 Squat, 3×5 Bench
DWOD: *each :30 for 6 minutes, sprint 60 yards then (for time) *25 ring dips *50 Toes to Bar

Announcements:

**The July Elements Course starts on July 9th due to the Holiday! Please see the schedule before signing up!

**July 4th Hero WOD + Cookout + Beer social… Details on the Events page here.

**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.

**We’re doing a bit of house cleaning on the website. You’ll notice a “For Members” tab on top, among other things. More exciting changes coming soon in and out of the gym!

**Please fill out our survey

**Class format and structure notice.

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