Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Family Day

This upcoming Monday (February 9), is BC Family Day. We will be running our long weekend class schedule as result. Saturday, February 7 there is 10am class only. Monday, February 9 there will be only 9:30am class. Please adjust your schedule accordingly and enjoy the day!

Workout of the Day

WARM-UP

Dynamic W/U

STRENGTH/ACCESSORY

EMOM for 10min:
3 Hang clean & Push Jerk @50-70%

WOD

Prison Rules Style
15 Intervals for 48 total Intervals (16 rds each)
3 Reps Per Interval:
1. HPCL
2. FS
3. S2O

*Complete all 16 rounds at each exercise before moving on

RX: 105/155
Zone 3: 65/115
Zone 2: 35/65
Zone 1: scale as needed

MOBILITY

Band hamstring stretch – 2min/side

Smash/roll hamstrings

Leave a Reply