Overview Of The Week: Monday: Partner WODTuesday: Power Snatch Complex Wednesday: Back Squats Thursday: Clean and Jerk ComplexFriday: “Cindy”Saturday: DeadliftSunday: Midline Work Conditioning: AMRAP 35With a partner, alternating movements200m Run200m Run20 Box Jumps (24/20)20 DB Goblet Squats (50/35) (Fx: 35/20)200m RowRead More
Yoga with Kristen at 10:00am!!! Mobility/Skills Class with Coach Brandon: Is Canceled This Week! Open Gym will be shortened today to 12:15-1:15PM Strength: Deadlift25 minutes to establish 10RM Conditioning: “Annie”50 – 40 – 30 – 20 – 10Double UndersSit ups Compare to 8/22/18Read More
FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! [divider scroll_text=]CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition Today, April 27, 2019! Come on out to support everyone and watch some amazing athletes throw...Read More
Strength: E3MOM 18 5 Power Snatches Set 1: 55%Set 2: 60%Set 3: 65%Set 4: 70%Set 5: 75%Set 6: 80% Does not need to be touch and go. Strength: 3 Rounds10 Tempo Barbell Curls (30×1)20 Tempo Banded Pull Downs (30×1)10 Lateral Delt Raise10 Front Delt Raise10 Weighted GHD’s/Sit Ups Rest 2 minutes between rounds.Read More
Strength: Muscular Endurance Tests Max Unbroken Strict Pull Ups (Rx+: C2B) Max Unbroken Push Ups Max Unbroken Strict Toes to Bar Rest 2-3 Minutes between tests Conditioning: With a Partner AMRAP 5 50/40 Cal Bike 50 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) 50 Dumbbell Goblet Squats (50/35) (Fx: 35/20) AMRAP 5 50/40 Ski...Read More
Core Blast at 6:45pm with Shauna! [divider scroll_text=] Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer! Strength: E3MOM 18 Clean Pull + Hang Squat Clean x 3 Set 1: 60%Set 2: 65%Set 3: 70%Set 4: 75%Set 5: 75%Set 6: 80%...Read More
Overview Of The Week:Monday: 10 Rep Max Back Squats Tuesday: Clean Complex Wednesday: Push Press Thursday: Gymnastics Strength Test Friday: Power Snatches Saturday: 10 Rep Max Front Squats Sunday: 10 Rep Max Deadlift Strength: Back Squat:25 minutes to establish 10RM Conditioning: Buy In: 500m Row 21 – 15 – 9Wall Balls (20/14)Toes to Bar (Fx:...Read More
Yoga with Liz at 10:00am!!! Mobility/Skills Class with Coach Brandon: Working on the Front Rack Position! Strength: E3MOM 18 Snatch Pull + Hang Squat Snatch x 3 Set 1: 60%Set 2: 65%Set 3: 70%Set 4: 75%Set 5: 75%Set 6: 80% Percentage based on 1RM Snatch Conditioning: 3 Sets of:5 Close Grip Tempo Bench press (33×1)16 Single...Read More
FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength: Front Squat4×10@65% 1×10@55% with 3 second pause at the bottom of each repRest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats. Conditioning: “Nancy”5 Rounds For...Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
