Monday, November 6, 2017

Get excited BCF! This Saturday is the 6th annual BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! More info HERE

Strength/Skill Schedule
Monday: Press Progression Strength/Barbell Metcon
Tuesday: Power Clean/Bodyweight Burner
Wednesday: Back Squat 2RM
Thursday: Snatch Complex
Friday: Deadlift/Triple AMRAP
Saturday: “Horton” Hero WOD
Sunday: Bench Press/HSPU

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!

Shoulder Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
*Goal is to gradually increase in load from one movement to the next, with each final set being maximal.
 
From CrossFit.com – April 4, 2013
10 Shoulder Press
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
For time.
RX+: 115/75
RX: 95/65
FX: 75/55
Time cap: 12 minutes.