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Workout of the Day

Tuesday : May 21

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Proper Pushups x Max Reps
(chest on floor-hips off -release hands to sides and up)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 PullUps (anyway)
Rest exactly 4 minutes, and then .
..
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar/KTE/hanging leg raise

L2L3

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Join the BKA BodyScience Compression Affiliate Program

"This year is my 5th year cancer free and during this journey I learned that I can and do push myself to the edges that many people cannot. Thanks the team at BKA and Crossfit for supporting me and helping me keep my promise to myself!"

–Joan Weber, 5 years cancer free!

"I cannnot say enough great things about the coaches at BKAthletics. You can see the genuine look on there faces that they really enjoy helping us grow and learn as athletes!!"

–Chris Gombos, Level 1 Athlete

"I would like to thank BK and the excellent staff for all of your help and guidance over the last few months. I feel that the workouts you put in place lead to constant gains and are so varied that boredom will never set in!"

–Chris Reda, Lost 35 pounds in 60 days

RUGBY LEAGUE is frequently cited as the toughest, most physically demanding of team sports.