SCHEDULE UPDATE
Regular schedule but Open Gym ends early at 1pm.
Strength:
E3MOM 15
Deadlifts
1: 10 @50-55%
2: 9 @55-60%
3: 8 @60-65%
4: 7 @65-70%
5: 6 @70-75%
Conditioning:
EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
3: 20/15 Calorie Ski Erg (Fx: 15/12)
4: Max Reps Burpee Box Jump Overs
5: Rest
SCHEDULE
10:00 AM and 4:30 PM WODs only.
Strength:
E3MOM 15
10 Bench Press
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%
Conditioning:
E2MOM 18
1: 10 Farmer’s Carry Lunges + 10 Farmer’s Carry Box Step Ups (AHAP)
2: 15 Barbell Roll Outs
3: 1:00 Squat Hold (Weighted if Possible)
SCHEDULE
10:00 AM WOD ONLY today.
Conditioning:
With a Partner, One Partner Working at a Time
AMRAP 35
50 Alternating Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)
50 Box Jumps (30/24) (Fx: 24/20)
50 Burpees
1000m Row
SCHEDULE
7:30 and 8:30 PM WODs are cancelled.
Strength:
E3MOM 15
Back Squats
1: 10 @50-55%
2: 9 @55-60%
3: 8 @60-65%
4: 7 @65-70%
5: 6 @70-75%
Conditioning:
AMRAP 8
15 Hand Release Push-ups
20 Air Squats
25 ft. Handstand Walk (Fx: 50 ft Bear Crawl)
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
6:45 PM
Core Blast with Shauna!
Conditioning:
E2MOM 42
1: 10 Each Arm Single Arm Ring Row
2: 10-15 GHD Sit Ups (Weighted if Possible) (Fx: Weighted Sit-ups)
3: 1:00 Each Arm Single Arm Ski Erg for Max Calories
4: 20 Dumbbell Strict Press
5: 1:00 High Plank (Weighted if Possible)
6: Max Reps Double Unders
7: Rest
5:00 – 6:30 PM
Free Chiropractic Treatment by Arlington Pain & Rehab. DETAILS >>
| Monday | Partner WOD | Free Chiro Treatment (5:00 pm) |
| Tuesday | Long Strength EMOM | Free Beginner CrossFit Class (6:30 pm) Core Blast (6:45 pm) |
| Wednesday | Back Squats | 7:30 & 8:30 pm WODs cancelled. |
| Thursday | Holiday Partner WOD | 10:00 am holiday WOD only. |
| Friday | Bench Press | 10:00 am and 4:30 pm WOD only. |
| Saturday | Deadlifts | |
| Sunday | Push Press | Yoga (10:00 am) |
Conditioning:
With a Partner, One Partner Working at a Time
5 Rounds
Row 500m
30 Toes-to-Bar
20 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
10:00 AM
Yoga with Kristen!
Strength:
E3MOM 15
10 Bench Press (Max Effort)
Conditioning:
15 – 10 – 5
Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
1 Legless Rope Climb + 1 Rope Climb Between Sets (Fx: 2 Rope Climbs)
Conditioning:
E2MOM 36
1: 25/20 Calorie Row (Fx: 20/25)
2: 150 Double Unders (Fx: 100 DUs)
3: 200m Run
4: 20/15 Calorie Ski Erg (Fx: 15/20)
5: Max Calorie Assault Bike
6: Rest