Wednesday, June 6, 2018


Wednesday, June 6, 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


Push Press:Find a heavy set of 5, then 3 x 5 at 85%
*Superset with :30-:45 Elbow plank for Woking Sets (3)


10 min AMRAP:
30 Double Unders
15 C2B Pull-ups Fx: Pull-ups
30 Double Unders
15 Ring Dips (high rings must be used for RX athletes)