• 2.29.16

    CrossFit BDA – Daily Workout Metcon (No Measure) Practice MU progressions (feet on box transitions and jumping MU) OR practice stringing 2-3 MU together x 10-15 min Metcon (AMRAP – Rounds and Reps) AMRAP in 18 mins of: 400m run 30 Wall Ball (20/14) 15 Box Jumps (24/20) 3 MUs

  • CFC 2.29.16

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) 3 rounds of: 10 DB Thrusters 10 Ring Rows Metcon (2 Rounds for time) 3-6-9-12-15 Row for Calories Burpees over Rower At the 10 minute mark, whether you have finished or not begin the following: 3-6-9-12-15 KB Swings Goblet Squats

  • CFC 2.26.16

    CrossFit BDA – Cardio CrossFit Due to the number of our members participating in the 2016 CrossFit Open, there will be no 10am Saturday CrossFit Cardio classes for the next five weeks. Our 9am Open Donation class will also be suspended for the same time period. We will return to our regular 9am Donation Class