Free Beginner CrossFit Class @ 7:45PM REGISTER Strength: E3MOM 1510 Back Squats1: 60 – 65%2: 60 – 65%3: 60 – 65%4: 65 – 70%5: 65 – 70% Conditioning: 4 Rounds5 Right Arm Kettlebell Hang Clean5 Right Arm Kettlebell Push Jerk5 Left Arm Kettlebell Hang Clean5 Left Arm Kettlebell Push Jerk5 Strict Handstand Push Ups (Fx:...Read More

Outdoor Core Blast Tonight@ 6:45PM! Strength: EMOM 151 High Hang Squat Snatch (↑)1 – 5: 60 – 65%6 – 10: 65 – 70%11 – 15: 70 – 75% Conditioning: AMRAP 88 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)16 Toes to Bar (Fx: 12)Read More

Weekly OverviewEvents/ClassesMondayGymnasticsTuesdaySquat Snatch Outdoor Core Blast Tonight @6:45PMFree Beginner CrossFit Class @ 7:45PM REGISTERWednesdayBack Squats ThursdayPower Clean Mobility CanceledFridayGymnastics Core Saturday“The BCF WOD” Free Beginner CrossFit Class @ 12PM REGISTERSundayPush JerksYoga @ 10AMSkills Class @ 1:30PM (Bar Muscle Ups) Conditioning: 4 Rounds10 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)500/450m Row (Fx: 450/400m)...Read More

No Skills class @ 1:30PM No open gym 1:15- 4:30PM Strength: 4 Rounds5 Each Arm Diagonal Plank Presses:30 Each Arm High Plank (Weighted if Possible)100m Jog Conditioning: AMRAP 16500m Run10 Each Arm Dumbbell Push Presses (50/35) (Fx: 35/20) (Rx+: 70/50)10 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Free Beginner CrossFit Class @ 12PM REGISTER Strength: EMOM 151 High Hang Squat Clean1 – 5: 60 – 65%6 – 10: 65 – 70%11 – 15: 70 – 75% Conditioning: 4 Rounds2 Rope Climbs (Rx+: 1 Legless, 1 Legged)4 Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)8 Burpees Over the BarRead More

Strength: E3MOM 15Push Press1 – 4: 10 @55 – 60%5: AMRAP @55 – 60% Conditioning: AMRAP 1220 Toes to Bar (Fx: 15)40 Box Jumps (24/20) (Rx+: 27/22)400/350m Row (Fx: 350/300m) (Rx+: 500/450)Read More

Open gym 8:30AM-12PM canceled Mobility @ 5:45PM (Shoulders, traps, Lats) Strength: E3MOM 1510 Deadlifts1: 55 – 60%2: 60 – 65%3: 60 – 65%4: 60 – 65%5: 65 – 70% Conditioning: 40 – 20 – 10Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)100 Doubles after Each Round (Fx: 75) On front squats, split reps evenly between...Read More

Conditioning: E2MOM 401: 400m Run (Fx: 300m)2: 26/20 Calorie Ski (Fx: 20/15)AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/16)3: 400m Run (Fx: 300m)4: 26/20 Calorie Bike (Fx: 20/15) AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/16)5: RestRead More

Open Gym: 10:30AM- 12PM Canceled Outdoor Core Blast Tonight@ 6:45PM! Strength: E3MOM 1510 Back Squats1: 55 – 60%2: 60 – 65%3: 60 – 65%4: 60 – 65%5: 65 – 70% Conditioning: 3 Rounds22 Sit Ups11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)22 Sit Ups11 Handstand Push Ups (Fx: 8) (Rx+: 3″ Deficit)Read More

Open Gym: 10:30AM- 12PM Canceled 5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport Weekly OverviewEvents/ClassesMondaySnatchesOpen Gym: 10:30AM- 12PM Canceled TuesdayBack Squats Open Gym: 10:30AM- 12PM CanceledOutdoor Core Blast Tonight @6:45PM!Wednesday Long Metcon Free Beginner CrossFit Class @ 6:30PM REGISTERThursdayDeadlifts Open Gym: 8:30AM- 12PM CanceledMobility @ 5:45PM FridayPush Press SaturdaySquat Clean...Read More