Friday, June 8, 2018


Friday, June 8, 2018

Box Schedule Update: Closed Saturday, June 9th. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch.

Our Teams:

*Flex Appeal
*Melted Box Jumpers
*The “B” Team
*Lats, Tats and ass
*Team DILP (Dogs I like to Pet)

None Competing athletes or spectators are welcome to train at BCF


EMOM 25:
Min 1: 5 Hang Power Cleans (ME, increase weight each round)
Min 2: 20 Hollow Rocks
Min 3: 20 Russian KBS 32/24, Fx: 24/16
Min 4: 15/10 AAB Cals
Min 5: 10 In place Front Rack Lunges (Across at challenging weight)
No score, work hard!