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Siteplicity
Skill: Handstand walking / 15 Minutes RX+: accumulate 100m RX: accumulate 70m FX: accumulate 40m with partner holding PVC (https://www.youtube.com/watch?v=2mbTTNwDA-w) scaled: free standing handstand holds with a partner and shoulder taps against a wall Conditioning: AMRAP 9: 1,2,3… HSPU (Fx = Pike Push-ups) Rx+ = Strict HSPU Box Jumps (32/26) (Fx = 24/20) Deadlift (275#/185#)...
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Strength: Front Squat 3-3-3-3-3 Rest as needed Build up to a heavy triple for the day Conditioning: AMRAP 18: 18/15-Calorie Row (RX+ = Assault Bike cals) 15 Wall-Balls (20/14#) 12 KBS (32/24 KG) (Fx= 24/16 KG) 9 C2B Pull-ups (Fx = Pull-ups or assisted pull-ups)
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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! Overview of Week: Monday: Snatch Tuesday: Front Squat Wednesday: Handstand Walking Skill Thursday: Partner WOD Friday: TBD Saturday: Open WOD 18.4 Sunday: Strict Press...
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Yoga with Liz at 10am!! Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if...
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Nutrition Challenge – The 30-Day Reset DEXA Body Comp Scan: 8am-12pm Times for completing the Open WOD: Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF Saturday – Normal class times or open gym Sunday – Open gym (12:15 – 3:15PM) A coach must...
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REMINDER: Reserve your spot for Saturday’s WOD. If you have not reserved and the class is full, you will be unable to join that class time. Times for completing the Open WOD: Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF Saturday – Normal class...
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Times for completing the Open WOD: Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF Saturday – Normal class times or open gym Sunday – Open gym (12:15 – 3:15PM) A coach must be present during an Open WOD attempt Strength/Skill: EMOM 10: Odd...
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Reminder: DEXA Scan on Saturday!! Sign up now for a body comp DEXA scan (March 10)! This is the most accurate body scan on the market and you only have to pay $69 for the scan ($149 value!!). Members and non-members are welcome to sign up. Step 1: Pay $69 for the DEXA Scan on...
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Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Strength: Back Squat Every 3 minutes for 15 minutes (5 sets): 10 x 60% 8 x...
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Congrats to Kelsey and Marcello on the arrival of baby girl Mia on March 1st (last WOD at BCF was 2 days prior on Feb 27)! The little “slam ball” joined the world with a full head of hair! Overview of Week: Monday: Muscle Ups Tuesday: Back Squats Wednesday: Deadlifts Thursday: Kipping HSPU and Double...
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