By

Front Desk Manager
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 Bar
Read 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: Rest
Read 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
No Skills class @ 1:30PM No open gym 1:15- 4:30PM Strength: E3MOM 151 – 4: 10 Strict Presses @55 – 60%5: AMRAP @55 – 60% Conditioning: 3 Rounds200m Run250/200m Row (Fx: 200/150)30 Box Jumps (24/20) (Rx+: 27/22)
Read More
Free Beginner CrossFit Class @ 12PM REGISTER Strength: E2MOM 161 Front Squat (ME) Conditioning: AMRAP 77 Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
Read More
1 9 10 11 12 13 46