WOD/Events

Strength:

Deadlifts
4×6@@75-80%
6@80-85%

Rest 2-3 minutes between sets.

Conditioning:

5 Rounds
200m Run
10 Thrusters (135/95) (Fx: 95/65)
Rest 1:00 after each round.

6:45PM
Core Blast with Shauna!

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

Strength:

Snatch Complex
E3MOM 21
1 Squat Snatch+1 Hang Squat Snatch+3 Overhead Squats (ME)

Conditioning:

AMRAP 12
Buy In: 300 Double Unders (Fx: 150 Double Unders)

In remaining time:
20 Alternating Dumbbell Snatch (50/35) (Fx: 35/20)
10 Dumbbell Push Press (50/35) (Fx: 35/20) (5 Each Arm)
5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull-Ups)

5:15pm-6:45pm
Free ART soft tissue treatments from Full Motion Life & Sport

Overview of the Week

Strength:
Back Squats
E4MOM 20
Set 1: 6 @70-75%
Set 2: 6 @70-75%
Set 3: 6 @75-80%
Set 4: 6 @75-80%
Set 5: 6 @80-85%

Conditioning:
AMRAP 16
500m Row
50 Russian Kettlebell Swings (32/24) (Fx: 24/16)
100m Kettlebell Suitcase Carry (32/24) (Fx: 24/16)

Yoga with Liz at 10:00am!

Mobility/Skills Class with Coach Brandon is CANCELLED.

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Let’s get brunch! Come in at 11:15am for the morning WOD then hop on over to grab some brunch at 12:30pm at Medium Rare with Coach Brandon and Tucker! VIEW DETAILS >>

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Sunday at 4PM – FREE Faith and Fitness Workout & Discussion. VIEW DETAILS >>

Strength:

4 Rounds
20 Hollow Rocks
20 Arch Rocks
Max Time Low Plank

Rest 1:30 between rounds.

Conditioning:

4 Rounds
EMOM Rotating Stations

Min 1: Max Calorie Ski Erg
Min 2: Max Reps Sit Ups
Min 3: Max Calorie Assault Bike
Min 4: 5 Unbroken Ring Muscle Ups (Fx: 5 Unbroken C2B Pull Ups)
Min 5: Rest

Score is max calories.

FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

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Strength:

Deadlift
6@70-75%
3×6@75-80%
6@80-85%

Rest 2-3 minutes between sets.

Conditioning:

4 Rounds
6 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)
12 Back Rack Lunges (135/95) (Fx: 115/80) (Rx+: 155/105)
50 Double Unders

Conditioning:

“Cindy”
AMRAP 20
5 Pull Ups
10 Push ups
15 Air Squats

Strength:

E2MOM 14
5 Strict Press (ME)

Conditioning:

E5MOM 35

600m Run
1 Squat Clean + 2 Hang Squat Clean + 1 Push Jerk (ME)

Score is heaviest complex.

Strength:

Back Squat:

E4MOM 20
Set 1: 6@65-70%
Set 2: 6@70-75%
Set 3: 6@70-75%
Set 4: 6@75-80%
Set 5: 6@75-80%

Conditioning:

5 Rounds:
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Strict HSPU (Fx: 5 Kipping) (Rx+: 10 Strict HSPU)

Time Cap: 15:00