Saturday, August 23, 2014
Reminder – BCF BBQ and Throwdown is this afternoon – starting at 4:30pm! Free class at noon, feel free to bring your friends! ============================================================================================== Fitness: Power... Read More
Friday, August 22, 2014
Reminder – BCF BBQ and Throwdown is this Sat! Athletes – I’d recommend taking a REST DAY today! ============================================================================================== Fitness: Split jerk, technique work then 10×1... Read More
Thursday, August 21, 2014
Reminder – BCF BBQ and Throwdown is this Sat! ============================================================================================== Fitness & performance: CrossFit Total 2.0 Overhead squat, find 1RM Bench press, find 1RM Clean,... Read More
Wednesday, August 20, 2014
Skills class at 8:30pm: rope climbing technique (bring your TALL SOCKS or sweatpants) and pistols ============================================================= Fitness & performance: Strict pull-ups, 4 sets of max... Read More
Tuesday, August 19, 2014
The AM vs. PM Throwdown and summer BBQ goes down on Saturday (competition runs from 4:30-6:30 followed by BBQ). Our teams have been finalized, and... Read More
Monday, August 18, 2014
Fitness: Deadlift, find heavy double (if your technique is good, find the heavy double. If still learning good technique, 5×5) AMRAP 12: 4 hang power... Read More
Sunday, August 17, 2014
Yoga at 10am with sub Jenna from Spark yoga (she’s awesome!). In addition to regular WODs, Barbell Club at 12pm and open gym at 12pm.... Read More
Saturday, August 16, 2014
Free class at noon – bring your friends! Barbell Club w Coach John at noon (be sure to reserve). If you missed strength or metcon... Read More
Friday, August 15, 2014
Fitness: Deadlift, 5×3 (A) Performance: Deadlift, 10×3 (80%) *Rest no more than 90 seconds between sets. Fitness & performance: “Annie” 50-40-30-20-10: Double unders Sit-ups... Read More
Thursday, August 14, 2014
Ladies – I recommend wearing a t-shirt versus a tank top for the dumbell push press today (dumbbells directly on skin = shoulder abrasions) ======================================================================= Skill:... Read More