"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

Monday, February 9th


We are so happy with our BCF teens- great job to all of you!!



Strength


OH Squat 3 -2-1 Tempo
4 x 5 *Form and Mobility is the focus for today.
5-10lbs Heavier then Last Week

GHD 4 x 10 (Really Concentrate on Controlled down and EXPLOSIVE return)
Sit Up
B. Ext. 



WOD


Complete as many rounds as possible in 8 minutes of:
35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent