Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!

BCF Main – CrossFit

View Public Whiteboard

Mobility and recovery (No Measure)

Band , ball, partner stretching

Metcon (No Measure)



A) Flow-building on last week.

B) Kettlebell shoulder packing

C) Focused mobilizations:

Lacrosse-glute medius, banded lateral line, int/ext shoulder rotation, trapezius mobilization, Serratus anterior/thigh/adductor rolling, Hammie lengthening

D) Prep for Friday’s WOD.

Categories: WOD

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