BFC BootCamp will no longer be offering classes at CFW.
I’m sad too. This is where it all started! But until

It’s the end of an era. BFC BootCamp is going on hiatus (sniff, sniff). If you’re looking for a new

Skill-
Clean & Jerk
Snatch
WOD-
5 RFT:
5 Burpee Box Jumps
10 MB Cleans
15 Push Ups

Skill-
Front Squat with PVC and 15# barbell
OHS with PVC and 15# barbell
WOD-
21-15-9
Thrusters (45#)
Ring Rows

Don’t forget– Tonight is the Christmas Party!!
**No 7pm workout**
Come and workout at 6pm and then enjoy some food, laughs and

Nutrition is where it’s at for better performance and fitting in your “skinny jeans.” Change your diet and change your

As a group:
100 KBS (26#)
Sandbag shuttles
100 Squats
Sandbag shuttles
100 Push ups
Sandbag shuttles
1000M Row

Deadlift 3-3-3-3-3
__________
OTM (on the minute) 10:
5 Presses
5 Push Presses
Every minute for 10 minutes, perform 5 presses followed by 5 push

On a continuously running clock, perform 1 burpee in the first minute, 2 burpees in the second minute, 3 in

AMRAP 3
25 KBS (26#)
25 Rope Jumps
AMRAP 15
10 Push Ups
20 MTN Climbers
30 Sit Ups
40 Squats
50 Goodmornings