Strength: Push Press – work up to a heavy double.
WOD: 5 rounds, 5 sumo-deadlifts, 10 burpees, with an ascending rope climb of 1-2-3-4-5. (ie round 1, 1 climbs at end. round 2, 2 climbs, etc.)
CF Football Class:
SWOD: 3×5 Squat, 3×5 Press
DWOD: 5 rounds
5 KB swings (70#), then
40 yard suicide run
rest 1:00 between rounds
*have 1:00 to complete or penalty 10 burpees
*split class into 2 groups, go every :30 for kb
DAY 17/30 of 50 pushups, 50 situps BCF Challenge!
**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] You have to mention my name/gym name to get a good deal.
**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.