Monday, January 18, 2016


Monday, January 18, 2016

Happy Martin Luther King Day – we will be running a regular WOD schedule we’ll be adding 10am Open gym at BCF if you aren’t working – feel free to join at our sister box!

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.
Faith is taking the first step even when you don’t see the whole staircase.
Life’s most persistent and urgent question is, ‘What are you doing for others?
Love is the only force capable of transforming an enemy into friend.
Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.

Back Squat
5 x 5 @ 75%

For Time:
20 OHS 115/80, FX 95/65
10 HSPU (RX men to 4″ deficit. women FX to 1 ABMAT, all others to std height)
16 OHS 115/80, FX 95/65
12 OHS 115/80, FX 95/65
8 OHS 115/80, FX 95/65
4 OHS 115/80, FX 95/65