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Mobility Day 3 Strength: 15 minutes to find 1 RM Push Jerk from Blocks/Rack.

Mobility-Day 2, how did those deep squats go? Please bring long socks or pants this week! We'll be climbing ropes everyday! Strength: 15 minutes to establish a 1RM Hang Clean & Jerk.

Welcome to the November Challenge Series! This month, we at BCF are doing 30 days of mobility.

Tomorrow is the first day of the mobility challenge! 30 days of awesome! Mobility day one: Cultivating a deep squat for an extended period of time.

Strength: Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.

Strength: 15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance WOD: Run 800m 20 Muscle-Ups (x2 C2B, Pull-ups) Run 400m 40 Push Press 115/75# Run 800m Important member news! -If you have not yet filled out our online waiver please do so ASAP! you can fill it out here- Even if you have already filled out a paper waiver with us, we still need you to fill out the online version! -We moved our retail items-i.