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Siteplicity
Coach Kathleen is hosting her weekly skills class at 12:30. Today she’s coaching double unders and pistols ================================= Bench Press: 5 x 5 (A) 4 Rounds: 21 Box Jumps Overs 24/20 15 Hang Power Cleans (115/80 Fx: 95/65) 9 Ring Push ups
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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 Zen Planner (or click here...
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Free Class is at Noon with Coach Mike! Bring a friend to try their first CrossFit Class ============================ A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto...
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7/13 Front Squat Back Squat 5 x 4/8 @ 73% Rest 2:00 AMRAP 10: 10 Push Jerk 155/105, Fx: 115/80 15 Sit ups 25 Double Under Accumulate a 4:00 Hold at the Top of the rings
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BCF Guys – It’s that time again! Whiskey and WOD night will be Friday, June 15, 2018 6:30-8:30pm!!!   All the bros will crush a WOD followed by (or perhaps incorporating) drinking whiskey! Get ready for an evening of hanging out, whiskey, more whiskey, and probably additional challenges like handstand walking or chugging beers and...
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Snatch 20:00 to find a Heavy Single “Martine’s Jam” 200 meter Overhead Walk 45/25 30 Cal Row 30 KBS 24/16 200 meter suitcase carry 24/16 20 Cal Row 20 KBS 24/16 200 meter Overhead Walk 45/25 10 Cal Row 10 KBS 24/16 200 meter suitcase carry 24/16 *Penalty for putting plate or Kettlebell down or...
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AMRAP 10: Rx: Strict Handstand Ups Fx: Kipping Handstand Push up Techique and Skills 10 Rounds For time: 2 Muscle Ups, Fx: 2 C2B and 2 ring dips 3 Deadlifts 315/225, Fx: 225/155 Accumulate a 5:00 weighted Plank
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  It’s that time of the year again! Time to gather in the box and cheer on the top BCF athletes as they sweat it out in the final Workout for the 2018 Open Season We will host this event on Thursday night, just a half hour after 18.5 has been announced. BCF’s top athletes...
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Free Class at 6:30pm for anyone who wants to try CrossFit for the first time! ========================== 7/13 Front Squat Back Squat 4 x 7/13 @ 70% Rest 2:00 between sets 5 Rounds for time: 6 Power Cleans 165/110, Fx: 115/80 6 Burpees over the bar 200 Meter Run RX+: 185/125
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Strength for the Week: Strength and Skill Schedule: Monday: Benchmark, Angie Tuesday: 7/13 Front Squat Back Squat 4 x 7/13 @ 70% Wednesday: Handstand Push Ups Thursday: Snatch Friday: 7/13 Front Squat Back Squat 5 x 4/8 @ 73% Saturday: “The Seven” Sunday: Bench Press ============================= Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups...
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