7/6 WOD: “Fran”


7/6 WOD: “Fran”


Nate doing what any CFer does while on vacay – hspu!

I not only use all the brains that I have, but all that I can borrow. –Woodrow Wilson

Strength: Elevated Dead-lifts – Sets of 3 AHAP.
WOD: “Fran”  21-15-9 Thrusters (95/65) and Pullups

Yet again, almost everyone had PRs on Fran! For those that did not hit this benchmark WOD, please come in during an open gym hour to do this. It’s great to gauge your progress!

Also, what an AMAZING group we had come out to the July 4th Workout. Over 30 people came to show up! Bummed that others of you weren’t able to make it out.  Its events like this where the community at BCF holds strong.  I know that everyone has tons going on in their lives, believe me I know!  But don’t think that your workout family is only for working out.  We have so many fun people in our group and our group gets tighter as we do other things together as well.  If you have any ideas of fun things for the group to do, let me know and we can get it up on Facebook or in the gym.  Lets do some fun stuff!

DAY 6/30 of 50 pushups, 50 situps BCF Challenge!


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

**Please fill out our survey!

**The BCF Competition Team training will be held M-W-F at 7:30am right now. It’s for serious, competitive athletes looking to compete in local, regional, and national venues in the sport of CrossFit.