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
June 4th – Bring a Friend Saturday!
BCF Main – CrossFit
Mobility and recovery (No Measure)
Band , ball, partner stretching
Metcon (AMRAP – Rounds)
60 min @ 60-70%
400m run
500m row
10 strict DB press 35/25
10 strict pull ups