"A Community that SWEATS Together, STAYS Together."

We don't support RACISM in our doors or outside of them! We don't agree with and will NOT tolerate Social Injustice!

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, May 18th



Our BCF Trainers being awesome!


Strength


3x Max effort Strict Press/Push Press/Push Jerk

*without ever setting the bar down, athlete starts the set with a strict press and tries to get as many reps as possible. Once they are unable to continue with the strict press, they move onto push-press. Once they are unable to push-press, they finish out the set with as many push-jerks as they can get. Once the bar is set down, the set is over. 


WOD


For time:
50 Air squats
800m run

*6min time cap

If left over time, post WOD:
4min Sit-up tabata