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Siteplicity
Arctic Core Blast – 6:45pm!!!!  5 year Member Spotlight!Todd Truitt (January 2015)– How many days a week do you workout (and typically what time slot)?5 to 6 days per week; I do the 3:30, 4:30 or 5:30 pm time slots – What is your favorite thing about BCF?How hard people try during the workouts, which always...
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Weekly OverviewEvents/ClassesMondayFront SquatTuesdayHang Power SnacthCore Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTERWednesdayBenchmark “Jackie”ThursdayRomanian DeadliftsFridayStrict PressSaturdaySquat CleanSkills & Mobility Class at 1:15pm: Rope Climbs / Hand Stand WalkWeightlifting Seminar (Week 4: Clean) at 1:15pmSundayLong ConditioningYoga – 10:00am   Strength: E3MOM 15Front Squat1: 3@65 – 70% (:03 Pause)2: 3@70 – 75%3: 3@70 – 75%4: 3@70 –...
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SCHEDULE UPDATE – 8:45am Open Gym cancelled. Any additional schedule updates will be posted to the WOD page, BCF Members page on Facebook and Zen Planer will be updated. Yoga with Kristen!!! – 10:00AM Strength:  3 Rounds:12 Double Dumbbell Bench Press18 Banded Lat Pushdowns Time Cap 10:00 Conditioning: AMRAP 1818 Burpee Box Jump Overs (24/20)18 Russian...
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    Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes!   PLEASE RSVP (by Monday, Aug 9) on our Facebook page so we can ensure we order enough food from Rocklands BBQ!    Everyone should come out and support our athletes who are competing...
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Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar Skills Class 1:15pm:  Toes to Bar / Double Unders Strength: “CrossFit Total”Establish 1RMStrict PressBack SquatDeadlift Time Cap 40:00
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Strength: E2MOM 8Rx:3 Strict Toes to Bar4 Kip Up/Strict Down Toes to Bar5 Kipping Toes to Bar Fx:3 Strict Leg Raises4 Kipping Toes to Bar Rest 2:00EMOM 81: :45 Ring Support Hold (Fx: :30) (Rx+: 1:00)2: Rest Conditioning: 500m Ski Erg Time Trial
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Strength:  E3MOM 153 Split Jerks1: 60 – 65%2: 65 – 70%3: 70 – 75%4: 70 – 75%5: 70 – 75%+ Conditioning: For Time:500/450m Row400m Run250/200m Row200m Run
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Conditioning: E3MOM 361: 20/15 Calorie Bike (Fx: 15/10)20 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50) 2: Rest3: AMRAP5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)5 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)4: Rest
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Arctic Core Blast – 6:45pm!!!!  Conditioning: E3MOM 153 Overhead Squats (↑) Finisher:  42 – 30 – 18Wall Balls (20/14) (Rx+: 11’/10′)21 – 15 – 9Pull Ups (Rx+: Chest to Bar Pull Ups)
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Weekly OverviewEvents/ClassesMondayGymnastics / ConditioningFree Beginner CrossFit – 6:45pm REGISTERTuesdayOverhead SquatsCore Blast – 6:45pm! WednesdayLong ConditioningThursdaySplit JerksFridayGymnastics / Ski BenchmarkSaturday“CrossFit Total”Skills & Mobility Class at 1:15pm: Toes to Bar / Double UndersWeightlifting Seminar (Week 3: Clean) at 1:15pmSundayBodybuilding / ConditioningYoga – 10:00am Strength: 4 Rounds for Quality25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft Handstand Walk)10...
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