Blog

Strength: Dead-lifts 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90% WOD: “Klepto” 4 rounds of 27 box jumps, 20 burpees, 11 squat cleans (145/95) Running Clinic coming to BCF! Open to the public.

"What keeps you going? When things get really hard, how do you get through it? Is it a spiritual thing? Is it the thought of a family member? Are you trying to make up for something in your past? Do you just empty you head and turn mechanical? Or do you think of little goals and try to get to those goals.

Ryan from Maxmead Fitness came all the way from Minneapolis to assist us with working on our mobility, creating a customized mobility program to help us all get better at what we do - MOVE!!! Thanks a lot Ryan for the great class! [fbphotos id=297779096961425].

The last and final workout! Congrats to everyone who completed this long 5 weeks! It was an experience that we all can learn from - what did I do well at, what did I not do well at? How can I improve next year? Each workout was an opportunity to see where we need work when held to a standard that is usually out of our comfort zone.

Strength: Back Squats 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85% WOD: 7 rounds - 10 plate to overhead (45/25), 300m row.

Strength: Jerks - 1-1-1-1-1 WOD: 10rds of 5-ring dips, 7-box jumps, 9-pull-ups.