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Workout of the Day

Tuesday : June 18

A1.Romanian Deadlift @ 2011; 6-8 x 4; Rest 45 sec
A2.Push-Ups(hand release proper push up) @ 21X1;10-15 X4; Rest 45 sec
A3.Wall Ball 15 X 4; Rest 45 sec
A4. Elbows to Plank ; 10 x 4
Rest 45 sec
+
In teams of three, with one partner per station, complete as many Man-Makers as possible in 10 minutes of:
Station 1 – 400 Meter Run
Station 2 – Man-Makers
Station 3 – Rest

L2L3

A. Strict press clusters 1.1.1.1.1 x 4; rest 15 seconds/rest 2 min
B. Amrap E-ROM hspu in 5 min
C. Weighted supinated chin up clusters 2.2.2.2x4; rest 20 seconds/rest 3 min

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"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

"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 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.