Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Labor Day Weekend!
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – Teen Old Skool Barbell
Back Squat (4×8)
experienced lifters build to a heavy set of 5
Metcon (5 Rounds for reps)
sprint btwn garage door and speed bump
10-15 min skill work
MU – bar MU – pull up – DU – pistols….etc
with extra time work on DU’s. Start with fluid movement through singles. Then throw in a double whenever comfortable. Work to a point where you can do a double under every other jump. Then begin to string reps together.