"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, 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