Schedule update:
Sunday: No Yoga, 11:15AM WOD only
Strength:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Rx+:
Strict Handstand Push Ups
Strict Chest to Bar Pull Ups
Rx:
Kipping Handstand Push Ups
Strict Pull Ups
Fx:
Pike Handstand Push Ups
Ring Rows
Conditioning:
5 Rounds
With a partner, Divide work as desired.
44 Russian Kettlebell Swings (32/24) (Fx: 24/16)
22 Thrusters (135/95) (Fx: 95/65)
Schedule update:
Saturday: Merry Christmas!!!! No WODS
Sunday: No Yoga, 11:15AM WOD only
Merry Christmas BCF! We have some big presents coming to our community including:
Schedule update:
Friday: 9:00 and 10:00AM WODs only!
Saturday: Merry Christmas!!!! No WODS
Sunday: No Yoga, 11:15AM WOD only
Conditioning :
AMRAP 40
With a Partner, Alternating Movements
200m Run
15 Toes to Bar (Fx: 10)
10 Burpee Box Jumps Overs (24/20)
Schedule update:
Thursday cancelled classes: 1-3:30pm Open Gym, 7:30 and 8:30PM WODs
Friday: 9:00 and 10:00AM WODs only!
Saturday: Merry Christmas!!!! No WODS
Sunday: No Yoga, 11:15AM WOD only
Strength:
E2MOM 10
Push Jerk
1 – 4: 3 @80 – 85%
5: AMRAP @80 – 85%
Conditioning:
EMOM 15
1: 20/15 Cal Ski (Fx: 15/10)
2: 20/15 Cal Bike (Fx: 15/10)
3: 20/15 Cal Row (Fx: 15/10)
4: 1 Hang Squat Clean (ME)
5: Rest
Score is heaviest hang squat clean.
Get your warmer BCF gear Here! Don’t be the only one without gear!!!
“JT”
Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. He was one of 8 men killed when his helicopter was shot down while trying to give back up support to Marcus Lutterell, better known as the “Lone Survivor”.
Conditioning:
“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Strength:
E2MOM 10
10 Back Rack Lunges (↑)
Mobility Class 6:00PM- Knees and Hips
Core Blast 6:45PM!!!
Strength:
E2MOM 6
2 Snatch Deadlifts + Tall Snatches (↑)
Directly Into
E2MOM 6
2 Snatch Deadlifts + High Hang Squat Snatches (↑)
Directly Into
E2MOM 6
1 Squat Snatches (↑)
Conditioning:
AMRAP 7
20 Deadlifts (155/105) (Fx: 115/80) (Rx+: 185/125)
5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35)
| Weekly Overview | Events/Classes | |
| Monday | Front Squats | |
| Tuesday | Squat Snatch Complex | Mobility Class 6:00PM- knees and Hips Core Blast 6:45PM!!! |
| Wednesday | “JT” | No Skills Class |
| Thursday | Push Jerks | |
| Friday | Partner WOD | 9AM and 10AM WODS Check Zen planner |
| Saturday | MERRY CHRISTMAS!!! | No WODS! |
| Sunday | Gymnastics Strength | No Yoga Today! 11:15AM WOD only |
Strength:
E2MOM 6
2 Tempo Front Squats (33×3) (↑)
Directly Into
E2MOM 6
2 Front Squats (↑)
Conditioning:
20 – 15 – 10 – 15 – 20
Wall Balls (20/14) (Rx+: 11’/10′)
Chest to Bar Pull Ups (Fx: Pull Ups)
Strength:
E2MOM 10
Push Jerk
1 – 4: 3 @75 – 80%
5: AMRAP @75 – 80%
Conditioning:
4 Rounds
400m Run
10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/140)