Sun

Announcements

Friday 1/13 – no 5:30 AM or 6:45 PM
Saturday 1/14 – BRING A FRIEND – 7:00, 8:15, 9:30 AM
Sunday 1/15 – 8:45 AM Yoga, 10:00 AM Olympic Lifting
Monday 1/16 – MLK Day – 8:45 AM, 11:30 AM & 4:30 PM only

BCF Main – CrossFit

View Public Whiteboard

A: Snatch grip push press (3 x 3 , moderate )

Behind neck with snatch grip

B: Overhead Squat (3 x 3 , moderate / heavy)

C: Snatch (3 x 3 , drop n go)

D: Power Clean (Build to a 3 rep Drop n Go , heavy)