WOD

Skills class with Coach Jake at 8:30pm (this class is designed for beginners, come join if you don’t have the skill)! Skills covered: kipping pull-ups,...

20 Oct 2014

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Tuesday, October 21, 2014

4 spaces remaining in the next Intro to Olympic Weightlifting class: BCF’s “Intro to Olympic Weightlifting” classes are designed to improve technique by performing progressions...

19 Oct 2014

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Monday, October 20, 2014

4 spaces remaining in the next Intro to Olympic Weightlifting class: BCF’s “Intro to Olympic Weightlifting” classes are designed to improve technique by performing progressions...

18 Oct 2014

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Yoga with Sima at 10am, free for members (and you should be there!) and $10 cash for friends. ================================================================================== Fitness: Push press, 5×5 (A) 12...

17 Oct 2014

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Saturday, October 18, 2014

Free class Sat at noon, bring your friends! ======================================================================================= Fitness & performance: For time: Run 1000m 100 burpees 80 walking lunges w plate overhead, 45/25...

16 Oct 2014

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Friday, October 17, 2014

Fitness: Deadlift, 5×3 (A) Performance: Deadlift, 2×3 (80%); 2×3 (85%); 2×3 (90%) Fitness & performance: “Mary” AMRAP 20: 5 handstand pushups 10 pistols 15...

15 Oct 2014

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Thursday, October 16, 2014

Fitness & performance: EMOTM 10: 1 power clean, (80% of 1RM clean & jerk) Fitness: AMRAP 15: Run 200m (stay on pavement) 20 sit-ups 10...

14 Oct 2014

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Wednesday, October 15, 2014

Skills class at 8:30pm with Coach Jake – muscle up and rowing technique! If you can do 5 strict pull-ups and 5 strict ring dips,...

13 Oct 2014

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Tuesday, October 14, 2014

Fitness: Strict pull-ups, 4 sets of max reps 2-4-6-8-10-8-6-4-2: Deadlifts, 185/135 Over the bar burpees *After each round, complete 30 double unders. Performance: Weighted pull-ups,...

12 Oct 2014

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