Free class at noon, bring your friends! Barbell Club at noon and open gym at 1:15pm. ===================================================================== Fitness: Deadlift, 10×3 (A) Performance: Deadlift, 2×3 (75%); 1×3 (80%); 1×2 (85%); 1×2 (90%) Fitness & performance: For time: 30 thrusters (BW, 65% BW) *On the top of every minute (including the first minute), complete 10 double...Read More
Free Functional Movement Screens at BCF on Wed, September 17 starting at 7:30pm with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here (first come first served): https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing ======================================================================== Fitness & performance: Bench press, 3×10 (A) Fitness & performance: AMRAP 20: 10 Burpees 20 Kettlebell...Read More
“Team DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. In teams of 2, 5 rounds for time: 24 deadlifts (155/105)* 18 hang power...Read More
Skills class at 8:30pm, come work on your double unders and kipping pull-ups! ======================================================================= Fitness: Thrusters, 5×3 (A) AMRAP 12: Run 200m 12 kettlebell cleans, 24/16 (6 on each arm) 6 burpee pull-ups Performance: Thrusters, find heavy triple AMRAP 12: Run 200m 12 kettlebell cleans, 32/24 6 burpee pull-ups Read More
Fitness & Performance: “Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – athlete must go from the ground Row for calories Rest Compare to 3/17/2014 Finisher: 3 attempts at max L hold on the rings Read More
Fitness: Back squat, 5×3 (A) *After each set, complete 5 box jumps (>24/20) Performance: Back squat, 5×3 (75%) *After each set, complete 5 box jumps (>30/24) ================================================================ Fitness & performance: In teams of two, complete the following: Run 1600m (switch every 200m) 1600m farmer’s carry (switch every 200m; Fx: 20/12; Rx: 24/16) Row 1600m (switch...Read More
The Sun 5:30pm WOD is CANCELLED – Coach Brandon is getting married and most of the coaches will be up in DE at his wedding! Join Sima for yoga Sun at 10am! WOD at 11am and Barbell Club at noon has plenty of open spaces remaining (we also have open gym at noon). ===================================================================================== Fitness: Deadlift,...Read More
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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.
