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
BCF Main – CrossFit
Main WOD
Mobility and recovery (No Measure)
Band , ball, partner stretching
Metcon (No Measure)
Easy run , row or swim
30-60 min