WOD/Events

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon at 12:20pm We will touch up one more time on some handstand work! Last Skills session before the open! Make sure you come in if you want to work on being upside down.

Conditioning: 

3 Rounds of:
AMRAP 2:
20/15 Ski Erg Cals
Max Reps Double KB Front Rack Lunge (10L/10R)
Rest 2:00
AMRAP 2:
20/15 AAB Cals
Max Reps Abmat Sit ups
Rest 2:00
AMRAP 2
20/15 Cal Row
Max Reps Rope Climbs
Rest 2:00

No Score: Go Hard and stay efficient

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!!

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

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Conditioning: 

“The Chief”
5 rounds
AMRAP 3
3 power cleans (135/95)
6 pushups
9 air squats
Rest 1 minute after each AMRAP and then begin where you left off.

Compare to 4/21/2018

Finisher: 

DB Strict Press
3 x 8-10 (ME)

3 x 8-10 Weighted Box Step Up (4-5 each side ME)

5 Year Member Highlight: Lauren Berlinger

– How many days a week do you workout (and typically what time slot)?

I aim for 4-5 days a week. The time I go varies a lot and usually depends on how hungry I am after work haha. My normal times now are either 4:30 or 6:30 pm.

– What is your favorite thing about BCF?

I’ve met a ton of awesome people who I highly doubt I would have ever met otherwise!

– What is your favorite movement/workout? Least favorite?

Favorite: Thrusters!! My two favorite workouts are Death by Thrusters and Kalsu. Least favorite: Double unders, deadlifts, and any gymnastics.

– What is your favorite post WOD meal?

Olive Garden and or Sugar Shack donuts

– What accomplishment are you most proud of (inside or outside the box)?

Inside the box: Getting my first strict pull up a few years ago. Also, on occasion, I’ll string together 20 double unders which is pretty exciting. Outside the box: I FINALLY worked up the courage to quit my job I hate (although I haven’t quite told them yet haha so I hope they don’t see this) and booked a one way flight abroad!

– What is one goal you would like to accomplish in the next year?

3 thrusters at 145

– What advice can you provide to people new to the box?

Don’t focus on your score or the whiteboard, just focus on yourself and improving your own fitness. Also, be sure to prioritize rest and recovery and be sure to eat enough to fuel your workouts! Macros are amazing for CrossFit performance and overall energy and I wish I had learned about them earlier.

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Conditioning: 

Open WOD 17.3
0:00-8:00
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, (225/155)
Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)

If all reps are completed, time cap extends by 4 minutes

Scaled:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men: 45-75-95-115-135-155 lb.
Women: 35-55-65-75-95-105 lb.

Post WOD Finisher:
E2MOM 12:

2 Deadlift (ME)

Make sure to show your LOVE for your favorite CrossFit Gym and
vote for BCF for Best of NoVA CrossFit Gym

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Strength:

Push Press
5 x 5 (Across: Heavier than last week)

Superset with:
3 x ME L-Sit Hold
rings, box, or paralletes

Conditioning: 

5 Rounds for time:
10 Handstand Push Ups (Fx: 7 HSPU) (Rx+ 4″/2″)
20 Wall Balls (20/14)

3 burpee penalty if you break up (or stop moving) on wall balls

Wow – I can’t believe it but today marks our 7-year anniversary of the official opening of the gym! It’s true what they say, time really flies when you’re having fun!! 

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Conditioning: 

Valentines Day Eve Partner WOD
In teams of one guy and one girl, for time
Row 1000m
50 overhead walking KB lunges (24/16) 
50 kettlebell swings (24/16)
50 kettlebell cleans (24/16)
50 kettlebell push press (24/16)
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m

(RX+: 32/24 and 115/80) 
Only one partner working at a time.
Compare to 2/14/17, 2/14/2016 and 2/14/2015

Note: Teams must share the same barbell for squat cleans and adjust the weight each time they switch.

Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! [divider scroll]

Make sure to show your LOVE for your favorite CrossFit Gym and vote for BCF for Best of NoVA CrossFit Gym

[divider scroll] Core Blast with Shauna at 6:45pm!!

Conditioning: 

4 Rounds
Work 5:00/ Rest 5:00
AMRAP
500m Row
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
50 Double Unders
10 Lateral Burpees over Rower

Athletes pick up where they left off on each work period.

Overview Of the Week:
Monday: Overhead Squats
Tuesday: Interval AMRAP
Wednesday: Valentines Day Eve WOD
Thursday: Push Press
Friday: Open WOD 17.3
Saturday: “The Chief”
Sunday: Strict Press

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Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

5 Year Member Highlight: Anupe Cheriathundam

How many days a week do you workout (and typically what time slot)?

2-3 at 530

– What is your favorite thing about BCF?

The community of people

– What is your favorite movement/workout? Least favorite?

Favorite is overhead squat. Least is running

– What is your favorite post WOD meal?

Whatever I have in my fridge

– What accomplishment are you most proud of (inside or outside the box)?

The fact I still come to the box

– What is one goal you would like to accomplish in the next year?

A muscle up

– What advice can you provide to people new to the box?

Take your time and keep at it!

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Strength:

“Giant Set”

3 Rounds

5 Overhead Squats (ME)

12 Single Leg Gulte Bridge (6L/6R)

15 – 20 Hollow Rocks

Rest about 15-30 seconds between movements and 2:00 between Sets
Athletes can take OHS from ground or rack

Conditioning: 

AMRAP 12
10 Toes To Bar  
10 Overhead Squats (115/80) (Fx: 95/65) 
10 Box Jumps (24/20) 
(Rx+: 135/95)

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon at 12:20pm We will focus on Chest to bar pull ups and some Butterfly technique!

Strength:

Deadlift:
5 x 5 (ME)

Superset 10-15 GHD Situps (Fx: V ups)

Conditioning: 

6 Rounds:
With partners alternating rounds (3 rounds each)
15/10 Cal Assault Bike Cals
10 C2B Pull Ups (Fx: Pull-Ups)
20m Dual Dumbbell Lunges (50/35) (Fx: 35/20)
10 Handstand Pushups (Fx: Hand Release Pushups)
18:00 Cap