Announcements
Independence Day Schedule!!!
One awesome class at 9 AM on Saturday the 4th!
BCF Main – Teen Old Skool Barbell
1 mile run (Time)
2 800’s
Deadlift (4×10)
Metcon (4 Rounds for reps)
4x100m sprints with a walk back
rest at least 90 seconds
Strict Press
Dips
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 ring rows
10 box jumps
10 alt lunges with kb
10 v-ups