Friday, March 30, 2018


Friday, March 30, 2018


BCF Athletes,

We have officially wrapped up the 2018 CrossFit Open season! I am proud of all of our athletes that accepted the challenge and competed, was motivated by all of the PR’s and impressed by so many incredible performances! It is really remarkable to track the caliber of athletes at BCF over the past 6 years, we have seen incredible improvement! As a box, we placed in 12th place in Virginia, highest we have ever finished and so close to Top 10!!

For those who competed, this is a great time to reflect on your individual strengths and weaknesses in the 6 workouts we faced. Castro through a few curveballs at us, that is for sure! Did you have ring muscle ups (18.3)? And also bar muscle ups? Could you move fast and also lift heavy (18.2&18.2a)? How were you impacted by the new (and very challenging) handstand push-up standard (18.4)? Do you need to get stronger, faster? Improve your strength or gymnastics? Identify the weaknesses and dedicate open gym time to attacking them!

Congrats to the top 3 men and women who will be receiving free clothing from our friends at Lululemon Clarendon!:
1) Alex Germano
2) Daniela Sonderegger
3) Rebecca Rice
1) Doug Germano (top 200 in the region)
2) Richard Reilly
3) Arthur Genuario
In addition, the following athletes showed exemplary “Spirit” during the Open this year and took home $30 Territory GC’s:
Week 1: Daniel Chen
Week 2: John Choi and Manmeet
Week 3: Heather, Jess and Molly
Week 4: Art
Week 5: Emily

30 Minute Partner AMRAP
150 Hang DB Power Clean and Jerk (50/35) (Fx = 35/20) (18.1 open standard – switch arms every 5 reps)
Run 400m together
100 Burpees
Run 400m together
50 Toes-to-Bar (Fx = 25 Toes-to-Bar)
Run 400m
Divide up the reps however you choose. One person working at a time except both partners must run each 400m together. If working alone, do half of total reps.