WOD/Events

Programming Note
Friday and Sunday WODs will be determined based on the release of Open Workout 20.3.

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REMINDER
Wednesday is Bring-a-Friend Day! DETAILS >>

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5:15 – 6:45 PM
Free ART Soft Tissue Release from Full Motion Life & Sport. DETAILS >>

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Overview of the Week

	WODs	Events
Monday	Deadlifts	Free ART Soft Tissue Release from Full Motion Life & Sport (5:15-6:45 pm)
Tuesday	Front Squats	Free Beginner CrossFit Class (6:30 pm)
Wednesday	Long MetCon (Run/Row)	Bring a Friend Day! Free Movement Assessments & Dry Needling Demos (5:00-7:00pm)
Thursday	Overhead Squats
Friday	TBD
Saturday	Open Workout 20.3	Olympic Weightlifting Seminar at CFR7 (12:15 pm) Axe Throwing Fun! (4:00 pm)
Sunday	TBD	Yoga (10:00 am)

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Strength:

EMOM 10
2 Deadlifts @ 80-85%

No mixed grip. Double overhand with hookgrip only.

Conditioning:

4 Rounds
200m Run
10 Push Jerks (135/95)(Rx+: 155/105)
10 Chest-to-Bar Pull-ups
5 Bar Muscle-ups

Fx:
4 Rounds
200m Run
10 Push Jerks (115/80)
10 Chest-to-Bar Pull-ups

REMINDER
Next Wednesday is Bring-a-Friend Day! DETAILS >>

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10:00 AM
Yoga with Kristen!

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5:30 PM
No WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again).

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Strength:

E3MOM 18
5 Touch-and-Go Power Snatches (Max Effort)

Conditioning:

4 Rounds
2 Rope Climbs (Fx: 1 Rope Climbs) (Rx+: 1 Legless/1 Normal)
30 Wall Balls (20/14)

NEW CLASS TIME
Check out our new Saturday class at noon with Coach Cooper!

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REMINDER
Next Wednesday is Bring-a-Friend Day! DETAILS >>

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Open Workout 20.2

AMRAP 20
4 Dumbbell Thrusters (50/35) (35/20)
6 Toes-to-Bar (Hanging Knee Raises)
24 Double-Unders (Single Unders)

REMINDER
Next Wednesday is Bring-a-Friend Day! DETAILS >>

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Strength:

Turkish Get-ups:
4-5 sets of 3 on each arm, increasing to a challenging KB weight

Conditioning:

3 Rounds
Work 1:00/Rest 0:30

1: Russian Kettlebell Swings (32/24) (Fx: 24/16)
2: Calorie Ski Erg
3: Power Cleans 185/125 (Fx: 135/95)
4&5: 600m Run (Fx: 400m Run)

Score is total reps completed. 

SCHEDULE
No 3:30 PM WOD or afternoon open gym today.

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Strength:

Every 1:30 for 4 Rounds, Alternating Stations
1: 10-15 Each Arm Dumbbell Bench Press
2: 10 Each Arm Dumbbell Bent Over Row

Conditioning:

For Time
20/16 Calorie Assault Bike
100 Double-Unders (Fx: 75 DUs)
15 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)

Strength:

E2MOM 20, Alternating Stations
1: 5 Tempo Back Squats (33×1) (↑)
2: 10 Back Rack Lunges (↑)

Conditioning:

AMRAP 8
10 Single Arm Dumbbell Push Press (5R/5L) (50/35) (Fx: 35/20)
10 Single Arm Dumbbell Thrusters (5R/5L) (50/35) (Fx: 35/20)
25 ft. Handstand Walk (Fx: 50 ft. Bear Crawl)

6:45 PM
Core Blast with Shauna!

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7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

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Strength:

E3MOM 18
Hang Power Clean + Front Squat + Hang Squat Clean

Conditioning:

6 Rounds With a Partner, Alternating Movements
400m Row
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Burpees over the Bar

Programming Note
Friday and Sunday WODs will be determined based on the release of Open Workout 20.2.

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Overview of the Week

	WODs	Events
Monday	Split Jerks
Tuesday	Clean Complex	Core Blast (6:45 pm) Free Beginner CrossFit Class (7:45 pm)
Wednesday	Back Squats
Thursday	Dumbbell Bench
Friday	TBD
Saturday	Open Workout 20.2
Sunday	TBD	Yoga (10:00 am)

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Strength:

E2MOM 16
2 Split Jerks (↑)

Conditioning:

For Time
800m Run
50 Deadlifts (185/125) (Fx: 155/105) (Rx+: 205/140)
25 Chest-to-Bar Pull-ups (Fx: Pull-ups)
25 Toes-to-Bar