#BAF Next Saturday!

Bring a Friend Day for June is Next Saturday!

  • Remember, anytime, not just #BAF time, if you get someone to sign up on your reference you get 25% off your next month membership, and $10 off for every friend that month after. It resets the next month, so you could get 25% off every month if you get a friend to come each month!

 

THURSDAY

CrossFit

Strength WOD

10-1 : Strict press
1-10: Strict Pull-ups

  • This is capped at 12 minutes. Scale so you can keep moving. Press from floor.

 

WOD 1: 8m AMRAP

7 Box Jumps 24/20
Row 150m, arms only

Rest exactly 4 minutes

8m AMRAP
Run 200m
rest 30s

Score is total rounds completed in first AMRAP and total 200m runs completed in second.

 

Strong

Lift : Snatch
5×2, squat snatch

Accessory Lift : Overhead squat
3-3-3-3-3

Conditioning: 12m AMRAP
Run 200m
7 Overhead Squat 95/65

 

The Program : Off