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26
Aug

Tuesday, August 27, 2019

5:00 – 6:30 PM
Free Chiropractic Treatment from Arlington Pain & Rehab. DETAILS >>


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!


Strength:

E2MOM 16
Clean + Push Jerk (Max Effort)

Conditioning:

EMOM 15
Min 1: 20/15 Calorie Bike (Fx: 15/10 Calories)
Min 2: 75 Double Unders (Fx: 50 DU’s)
Min 3: 25 Sit-ups
Min 4: Run 200m
Min 5: Rest

25
Aug

Monday, August 26, 2019

REMINDER
Labor Day is one week from today. Only 10:00 AM and 5:30 PM classes will be held. Additional classes may be offered based on demand.


Overview of the Week

WODs
Events
MondayMuscle-ups
TuesdayClean & JerkFree Chiro Treatments (5-6:30 pm)
Core Blast (6:45 pm)
Free Beginner CrossFit Class (6:30 pm)
WednesdayCore Work
ThursdayBack SquatOpen Gym & 3:30 PM Class is on!
FridayLong EMOM
SaturdayDeadlift
SundayBench PressesYoga (10:00 am)
Skills+Mobility (1:20 pm)

Congratulations to Coach Mack on earning her CrossFit Level 2!

Strength:

Rx+:
For Time
30 Ring Muscle-ups
First Set Max Unbroken reps. After that, continue with breaks as needed.

Rx:
For Time
20 Ring Muscle-ups

Fx:
For Time:
20 Chest-to-Bar Pull-ups
20 Ring Dips

Time Cap 12:00. Compare to 8/8/2019.

Conditioning:

5 Rounds
5 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
5 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)
10 Burpees Over the Bar

24
Aug

Sunday, August 25, 2019

10:00 AM
Yoga with Kristen!


Skills & Mobility Class is CANCELLED today!!!


Afternoon open gym will be shortened to 12:15 – 1:15pm.


Strength:

Rx:
3 Rounds
20 Hollow Rocks
20 Arch Rocks
Rest :30
10 Kip Swings
10 Kipping Leg Raises to Parallel
10 Toes to Bar
Rest :30

Fx:
3 Rounds
10 Hollow Rocks
10 Arch Rocks
Rest :30
10 Kip Swings
5 Kipping Leg Raises to Parallel
5 Toes to Bar
Rest :30

Conditioning:

For Time
200 ft. Single Arm Dumbbell Overhead Walking Lunge (50/35) (Fx: 35/20)
50/40 Strict Handstand Push-ups (Fx: Kipping Handstand Push-ups)

Each time you come off the wall on HSPU: 10 Goblet Squats (50/35) (Fx: 35/20).

Time Cap: 15:00

23
Aug

Saturday, August 24, 2019


Strength:

E3MOM 21
Front Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 2 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++

Conditioning:

AMRAP 10
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Burpee Box Jump Overs (24/20)
2 Rope Climbs (Fx: 1 Rope Climb)

22
Aug

Friday, August 23, 2019

Strength:

Deadlift
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 90-95%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+

Conditioning:

For Time
250/200m Ski Erg
100 Double-Unders (Fx: 70 Double-Unders)
800m Run

21
Aug

Thursday, August 22, 2019

REMINDER
CLASS IS CANCELLED AT 3:30 PM.


Strength:

E3MOM 18
1 Hang Power Clean and Push Press + 2 Hang Power Clean and Push Jerk (Max Effort)

Rx: Touch-and-go reps. No resetting/redipping after catching the clean. No regripping after bar leaves the shoulder on its way down for next rep.

Conditioning:

4 Rounds
5 Strict Chest-to-Bar Pull-ups (Fx: Strict Pull-ups)
10 Kipping Chest-to-Bar Pull-ups (Fx: Kipping Pull-ups)
15 Goblet Squats (32/24) (Fx: 24/16)

20
Aug

Wednesday, August 21, 2019

Congratulations to Ashley and Will on their recent engagement!

Strength:

Back Squat
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 90-95%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+

Conditioning:

AMRAP 12
20 Dumbbell Box Step-ups (50/35) (Fx: 35/20) (24″/20″)
15 Ring Dips (Fx: Hand Release Push-ups)

19
Aug

Tuesday, August 20, 2019

CANCELLED
Core Blast with Shauna is cancelled this week.


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!


Strength:

E2MOM 16, Alternating Stations

Rx+:
1: 3 Strict Ring Muscle Ups + 5 Kipping Ring Muscle Ups
2: 5-10 Strict 2-4″ Deficit Handstand Push Ups

Rx:
1: 5 Kipping Ring Muscle Ups
2: 5-10 Strict Handstand Push Ups

Fx:
1: 5-10 Chest to Bar Pull Ups
2: 5-10 Kipping Handstand Push Ups

Conditioning:

5 Rounds
12 Deadlifts (135/95) (Fx: 115/80) (Rx+: 155/105)
6 Thrusters (135/95) (Fx: 115/80) (Rx+: 155/105)