Free Class at Noon with Coach Rob! If you attend a free class and sign up for the May 23rd Foundations you get $25 off the course!
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.
“Weighted Pull Ups
5 x 3 (A: at challenging weight)
Bring A Friend Day is all day today! Bring someone you know to BCF and we will waive their drop in charge so they can have fun while getting fit!
12 Min AMRAP with a partner
200m run with a med ball (one per partner)
20 over the box jumps (ok for feet to touch the top of the box)
20 over your partner burpees (partner is holding a plank position)
Tabata ABMAT sit-ups
Bring a Friend day Tuesday, May 16. Come train with a friend or family member at any WOD! We will have a fun WOD for all fitness levels (no CrossFit experience necessary). We want to share our passion for what we do here with others and it starts with you. Be sure to share our event on your Facebook pages!
Strength for the week
Monday: Hang Power Clean EMOM
Tuesday: Double MetCons
Wednesday: Snatch, Back Squat, and Barbell Row
Thursday: Push Press
Friday: Handstand Walk Technique
Saturday: “The Chief”
Hang Power Clean EMOM 10:
ODD: 4 Hang Power Cleans (ME)
Even: 8 Burpees over the bar
4 Rounds for Time:
20 Alternating DB Snatches 50/35, Fx: 40/30
20 DB Step Ups* 24/20, 50/35 Fx: 40/30
200 M Run
*Hold DB in suitcase hold
Happy Mother’s Day to all the moms out there! Yoga today at 10AM and any mom can drop in for FREE!
Skills class at 12:30 with Coach K! Who wants to learn some Rope Climb and Double Under technique?!?!
Turkish sit up (https://www.youtube.com/watch?v=MpQIyTxtuhY)
10 Deadlifts 135/95, Fx: 95/65
10 Power Snatches 135/95, Fx:95/65
10 Overhead Lunges 135/95, Fx: 95/65
Max Handstand Walk for distance
New to CrossFit? Coach Rob will host the free class today at noon! Come out and see how CrossFit can get you healthier and happier!
3 rounds for Total Time:
6 rounds of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Fx: 4 Rounds
Adventures of Rob and BJ Day 3:
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set
Courtesy: CrossFit New England