Thursday, April 30, 2015
If you are interested in helping promote and manage social BCF events join the BCF Fun Club tonight at 7:45pm at World of Beer. We’ll be cheering... Read More
Wednesday, April 29, 2015
Fitness: Push jerk to split jerk, 10×1.1 (A) Performance: Push jerk to split jerk, find heavy single of complex Fitness: AMRAP 12: 6 power clean,... Read More
Tuesday, April 28, 2015
Fitness & performance: “Nate” AMRAP 20: 2 muscle ups (scale = either 4 muscle up transitions or 4 pull-ups & 4 ring dips) 4 handstand... Read More
Monday, April 27, 2015
Fitness: Power snatch to snatch, 10×1.1 (A) Performance: Power snatch to snatch, find heavy single of complex Fitness: 4 rounds for time: 10 overhead squats,... Read More
Sunday, April 26, 2015
Yoga with Nina at 10am! WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness & performance: Ring rows, 4 sets of max reps... Read More
Saturday, April 25, 2015
Fitness & performance: Clean & jerk, find 1RM Then EMOTM 12: 2 power cleans to 1 jerk (75% of 1RM) Choice one of the below:... Read More
Friday, April 24, 2015
Fitness: Overhead Squat, 5×3 (A) Performance: Overhead Squat, Work to heavy triple Fitness: 4 rounds for time: 10 box jumps, 24/20 10 deadlifts, 225/155 Performance:... Read More
Thursday, April 23, 2015
Fitness: Bench press, 5×5 (A) Performance: Bench press, 2×5 (A); 2×3 (A); 2×1 (A) Fitness & performance: 4 rounds for time: Run 400m 20 air... Read More
Wednesday, April 22, 2015
Fitness & performance: Buy in: 200 double unders Then, 4 rounds for time 5 muscle ups (Fx: 2 pull ups and 2 rings per each... Read More
Tuesday, April 21, 2015
Fitness: Front squat, 6×3 (A) Performance: Front squat, find a heavy triple Fitness & performance: Metcon: In teams of two, AMRAP 10: Hang squat snatches... Read More