Friday, April 8, 2016


Friday, April 8, 2016

Tonight is the night, Ladies! BCF & CFR7 Wine & WOD! Remember to BYOB! The fun begins at 6:30pm. Men–remember, there will be no 6:30pm WOD.
Sunday, April 10, 2016 from 12:30-1:30pm we will be offering a free skills seminar for members of both BCF and CFR7!
We will be covering the technique for following:

  • kipping pull-ups (including C2B)
  • kipping HSPU
  • kipping T2B
  • double unders

If you attend, consider taping your hands for the event or using/ borrowing a pair of gymnastic grips!
Bench Press
5 x 65%, 75% and 5+ x 85%

  • When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
  • The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.
  • The exceptions are the deloading workouts in Week 4. You’re giving your muscles a break, not trying to establish new PRs.

To find your 1Rm, use the calculator below for the Heaviest 5 BP found Saturday. (courtesy of CrossFit Centurion)
Fitness & performance:
“Man Test”
Clean & jerk (BW/70%BW)
*Compare to 4/15/2015