BCF Group Class:
Strength: Dead-lift find new 1RM
WOD: AMRAP 10 of 3 Squat Cleans (185/135), 10 T2B.
BCF CF Football:
SWOD: 5×3 PC, 3×5 Press
DWOD: On the minute (15:00)
*2 PCs @ 80% of 5×3 workset
*max doubleunders for remainder of minute
SWOD: 3×5 Bench, 3×5 Barbell Row
DWOD: 21-15-9 of 225# Backsquats and dynamic pushups (use weight plates on either side of your hands – adjust height as you need)
DAY 12/30 of 50 pushups, 50 situps BCF Challenge!
**Starting Thursdays, there will be no 6:30PM Group CrossFit Class. Only the CF Football/Strength Class led by Troy will be held and possibly open gym during that hour (stay tuned on this). If you want to come to group CF classes on Thursdays, 430 and 530 are still options. This is only for Thursdays. As always, check the schedule. This will continue for the summer end (Sept-ish or demand).
**We have an in with a farmer who is selling pork, chickens and beef. The pork is sold in halves and whole pigs, all individually cut (bacon!!!). The beef can be in quarters, halves, and wholes also. The chickens are whole as well. All are either grass-fed, no hormones, no crappy foods, etc. The best you can get. And they are local. Please let me know if you’re interested in something, and I will get you information on prices, contact info, etc. [email protected]
**Please take a moment to fill out your BCF Athlete Profile. Here’s the form. I would like if all of you filled this out, if you want to be included in the featured athlete section.
**Please fill out our survey! I will only post this link for this week, and then it will go away.