Monday, May 5, 2014
Fitness: Back squat, 5×5 (A) AMRAP 15: 10 push press (95/65) 20 air squats 30 double unders Performance: Back squat, 1×10 (75%); 2×5 (85%); 2×1... Read More
Sunday, May 4, 2014
Fitness: Power clean, 3-3-3-3-3 (ME) AMRAP 9: 1 power clean, 155/105 3 burpee box jumps, 24/20 Performance: Power clean, find heavy single AMRAP 9: 1... Read More
Saturday, May 3, 2014
“The Mark” One of our first BCF athletes, Mark Matthews, is heading off to become a Navy SEAL in 2 weeks. Mark was in our... Read More
Friday, May 2, 2014
Fitness: Back squats, 5×5 (A) 10-9-8-7-6-5-4-3-2-1: Pull ups *Run 200m after each round Performance: Back squat, 5×5 (ME) 10-9-8-7-6-5-4-3-2-1: Chest to bar pull ups *Run... Read More
Thursday, May 1, 2014
Warm-up: 5 min double unders Fitness: Press, 5×5 (A) Performance: Press, find heavy single Technique: kipping HSPU Fitness & performance: For time: Run 1000m 30... Read More
Wednesday, April 30, 2014
Fitness: High-hang snatch, 5×5 (A) Performance: High-hang snatch, 5×3 (60%) In teams of two, complete the following: Row 75 calories 75 wallball shots, 20/14 75... Read More
Tuesday, April 29, 2014
Fitness: Overhead squats, 5×5 (A) Performance: Overhead squats, 3×5, 2×3, 1×1 Fitness & Performance: 12 minute cap: Run 1 mile (or rowing if raining) *With... Read More
Monday, April 28, 2014
Dr. Doug Gold from Full Motion Life and Sport will be treating athletes from 5-6pm. ================================================================== Fitness & performance: “Nate:” Chief Petty Officer Nate Hardy was killed... Read More
Sunday, April 27, 2014
Yoga with Sima at 10am, free for members, $10 for friends. =============================================================== Fitness: Snatch, 7×2 (A) AMRAP 12: 4 power snatches, 95/65 12 burpees Performance:... Read More
Saturday, April 26, 2014
Free WOD at noon, bring your friends! ================================================================== In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed... Read More