Strength:
3 Rounds
:30 Overhead Dumbbell Hold
Max Unbroken Dumbbell Strict Press
:15 Hold at Top of Supinated Grip Pull Up
Max Unbroken Supinated Grip Pull Up
Time Cap 12:00
Conditioning:
4 Rounds
8 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
8 Burpees
8 Each Arm Kettlbell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Burpees
Strength:
E2MOM 18
Snatch Pull + Squat Snatch (โ)
Conditioning:
5 Rounds
Work 1:00/Rest 1:00
AMRAP
10 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 135/95)
50 Double Unders
Conditioning:
6 Rounds with a Partner
600m Run
6 Rope Climbs (Fx: 3 Rope Climbs)
12 Devil’s Press (50/35) (Fx: 35/20)
Parters will do the run together but alternate as desired on the other movements.
Core Blast 6:45pm!
Strength:
E2MOM 16
2 Touch and Go Power Cleans (โ)
Conditioning:
12 Min AMRAP:
36 ABMAT sit-ups
24 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Hand Release Burpees
| Weekly Overview | Events/Classes | |
| Monday | Lower Body Strength | Modified Class Schedule: 9:00am, 10:00am, 4:30pm |
| Tuesday | Power Cleans | Core Blast 6:45pm!!! Free Beginner CrossFit โ 6:45pm REGISTER Final day to sign up for BCF Nationals Baseball Game |
| Wednesday | Partner WOD | |
| Thursday | Squat Snatch | |
| Friday | Body Building | |
| Saturday | Front Squats | Skills Class at 1:15pm: Strict / Kipping / Butterfly Pullups |
| Sunday | Gymnastics | Yoga – 10:00am |
Make sure you reserve and purchase your spot by July 6th (sorry for the short notice).
Tickets are $26 (scoreboard pavilion section area 241) and tickets include a $7 concession credit (FREE BEER!). Friends are welcome.
Members need to reserve their space by sending money to [email protected] via Venmo or PayPal (be sure to choose sending money to a friend so no fees!) or giving $26 cash to one of the managers.
Payments for tickets are due by noon on July 6th (no exceptions)!
This promises to be an amazing time with our awesome box communities!
We will be sitting in the scoreboard pavilion area 241 (and hanging at that bar). Where: Nationals Stadium
What: BCF & CFR7 Nationals Game
When: Saturday, July 17, 7:50-10:05 pm
Price: $26 >> Cash, Paypal, or Venmo accepted
Strength:
E3MOM 15
8 Back Rack Lunges 45 – 55% of 1RM Back Squat
Conditioning:
E2MOM 20
1: AMRAP Calorie Ski
2: Rest
3 – 4: AMRAP
10 Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Box Jumps (24/20)
5: Rest
HAPPY 4th OF JULY!
**Open Gym on Sunday mornings before Yoga is CANCELLED**
**Modified Class Schedule today due to the Holdiay. Class times: 11:15am & 12:15pm
Conditioning:
Hero WOD Nate:
20 min AMRAP
2 Ring Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (32/24)
Scale as needed
Finisher:
Every 1:30 for 6 Rounds
6 Power Step Box Jumps (โ)
Make sure you reserve and purchase your spot by July 6th (sorry for the short notice).
Tickets are $26 (scoreboard pavilion section area 241) and tickets include a $7 concession credit (FREE BEER!). Friends are welcome.
Members need to reserve their space by sending money to [email protected] or [email protected] via Venmo or PayPal (be sure to choose sending money to a friend so no fees!) or giving $26 cash to one of the managers.
Payments for tickets are due by noon on July 6th (no exceptions)!
This promises to be an amazing time with our awesome box communities!
We will be sitting in the scoreboard pavilion area 241 (and hanging at that bar).
Where: Nationals Stadium
What: BCF & CFR7 Nationals Game
When: Saturday, July 17, 7:50-10:05 pm
Price: $26 >> Cash, Paypal, or Venmo accepted
Skills Class 1:15pm: Toes to Bar
Strength:
E3MOM 18
3 Squat Clean and Split Jerks (โ)
Conditioning:
4 Rounds
10 Each Arm Dumbbell Overhead Lunge (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Toes to Bar (Fx: 15)
Strength:
12:00 to Establish:
10RM Back Squat
Rest 2:00
12:00 to Establish:
10RM Deadlift
Conditioning:
For Time:
500m Run (Fx: 400m)
500/450m Row (Fx: 450/400)