Sun

Announcements

Painful Eight In House Competition! August 6th! Sign up now – registration will close on June 30th!
http://tinyurl.com/jhp8ufh Use the link and select the Painful Eight Competition
4th of July – WE ARE CLOSED! Go have some fun with your families, I know we will be!

BCF Main – CrossFit

View Public Whiteboard

Olympic lifting

Front Squat (Build to heavy 3 rep in 12 min)

Clean (Every 90s for 15 min x 1 @ 70%+)

Snatch grip push press (5 x 3 @ moderate , build over sets)

Behind neck with snatch grip

Snatch (Take 12 min and build to a 1 rep)