WOD/Events

No Class after 4:30PM

Strength:

E3MOM 18
5 Power Clean and Push Jerks (ME)

Conditioning:

AMRAP 10
4 – 8 – 12 – 16…
Goblet Lunge (32/24) (Fx: 24/16)
50 ft. Handstand Walk (Fx: Bear Crawl)

6:45 PM
Core Blast with Shauna

Strength:

E2MOM 10
Back Squat
1: 8@60-65%
2: 8@65-70%
3: 8@65-70%
4: 8@70-75%
5: 8@70-75%

Conditioning:

21 – 15 – 9
Burpee Box Jump Over (24/20)
Ring Dips (Fx: Hand Release Push Ups)

10:00 AM
Yoga with Kristen!

Strength:

E2MOM 10
10 Strict Press @65 – 70%

Conditioning:

10 Rounds
With a Partner, Alternating Rounds
5 Devil’s Press (50/35) (Fx: 35/20)
5 Dumbbell Thrusters (50/35) (Fx: 35/20)

SCHEDULE UPDATE FOR TODAY: AFTERNOON OPEN GYM 12:00 – 1:00PM

Free Beginner CrossFit Class (12:00 pm) REGISTER HERE

Strength:

EMOM 15
1: 15 – 20 Kettlebell Hollow Rocks
2: 20 – 25 Hollow Rocks
3: 5 Plank to Pike on Box (3 sec. pause in pike)
4: 200m Run
5: Rest

Conditioning:

3 Rounds
20 Hang Power Snatches (75/55) (Fx: 55/35)
20 Hang Power and Clean and Jerks (75/55) (Fx: 55/35)
20 Burpees over the Barbell

Normal schedule

Strength:

20 Min to Establish:
10RM Back Squat

Conditioning:

3 Rounds
21 Kettlbell Swings (32/14) (Fx: 24/16)
7 Double Dip Muscle Ups (Fx: 14 Ring Dips)

4:30pm Holiday WOD only!

Conditioning:

AMRAP 35
With a Partner
50 Double Unders
40 Push Ups
30 Sit Ups
20 Pull Ups
1000m Run (Together)

Merry Christmas BCF! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season!

Matthew 1: 21-25: ²¹ She will give birth to a son, and you are to give him the name Jesus,^[f] because he will save his people from their sins.” ²² All this took place to fulfill what the Lord had said through the prophet: ²³ “The virgin will conceive and give birth to a son, and they will call him Immanuel”^[g](which means “God with us”). ²⁴ When Joseph woke up, he did what the angel of the Lord had commanded him and took Mary home as his wife. ²⁵ But he did not consummate their marriage until she gave birth to a son. And he gave him the name Jesus.

HOLIDAY SCHEDULE UPDATE: Normal schedule through the noon WOD. All evening classes cancelled.

Strength:

20 Min to Establish:
10RM Bench Press

Conditioning:

AMRAP 8
3 – 6 – 9 – 12….
Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Box Jump Overs (24/20)