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Monday, February 4, 2019

*BCCF will be CLOSED 2/9 & 2/10 for Kids CrossFit Seminar. FREE Track WOD, weather permitting. Details to come. Strength Squat Clean4-4-4-4-4(5×4) Conditioning 4 Rounds...
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Wednesday, January 30, 2019

Strength Pause Strict Pull Up:02 Hold Over BarAccumulate 30-50 Reps Conditioning AMRAP 15 Minutes9 Dumbbell Front Squats 50/35lbs7 Box Jumps 24/20″5 Strict Handstand Push Ups

Monday, January 28, 2019

Strength Front Rack Lunge Steps 10-10-10-10-10 (5×10) Conditioning For Time30 Toes to Bar30 Overhead Squats 95/65lbs 30 Toes to Bar