Thurs, Nov 30 2017
Work up to a heavy HPC + PJ 100 Double Unders 15 H.P.Clean (135,95) 25 TTB 30 STOH 25 TTB 15 H.P.Clean 100 Double Unders
Wed, Nov 29 2017
5-5-5+ Back Squat 5-5-5+ Bench Press 5-5-5+ Deadlift
Tues, Nov 28 2017
BCCF 6 year anniversary! Teams of 2 (waterfall) 6 rounds total (3 each) 500 m. Row 40 Air Squats 30 Sit Ups 20 Push Ups... Read More
Mon, Nov 27 2017
Work up to a heavy 3 rep OHS *From the floor Mainsite 160729 Nancy 5 rounds 400 m. Run 15 OHS (95,65)
Sat, Nov 25 2017
6:00 bar hang * every drop is 30 push-ups plus 50m plate push
Friday, Nov 24 2017
Small 3 Rounds 1k Row 50 Burpees 50 Box Jumps 800 m. Run
Thurs, Nov 23 2017
THANKSGIVING!
Wed, Nov 22 2017
NFT- Rest as needed between sets 3 Sets 15 Bench Press 400 m. Run 3 Sets 15 Back Squats 400 m. Run 3 Sets 15... Read More
Tues, Nov 21 2017
Team Tuesday Team of 3 AMRAP 8 Cals on Assault Bike (switch every 10) *rest 1 minute AMRAP 8 MR Wallball (switch every 10) *rest... Read More
Monday, Nov 20 2017
10:00 Work up to a heavy Snatch 10:00 Work up to a heavy C&J Mainsite 160712 AMRAP 7 1 Snatch (205, 145) 3 Clean and... Read More