Monday, March 18, 2019


Monday, March 18, 2019

OverView Of The Week:
Monday:Bench Press
Tuesday: Thruster
Wednesday: Snatch
Thursday: Back Squats
Friday: Partner WOD
Saturday: 19.5
Sunday: Split Jerks

5 Year Member Highlight: Kristin Spiridon

How many days a week do you workout (and typically what time slot)?

3 days at the Bootcamp class (with a Saturday and Sunday WOD mixed in)

– What is your favorite thing about BCF?

The coaches are really good and respect your limits

What is your favorite movement/workout?


Least favorite?

Ring Dips

– What is your favorite post WOD meal?


– What accomplishment are you most proud of (inside or outside the box)?

Continuing to do Crossfit during most of my pregnancy

– What is one goal you would like to accomplish in the next year?

Do Murph again this year

– What advice can you provide to people new to the box?

There is no shame in scaling! 🙂

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5 Rounds
5 Bench Press (ME)
5 Pendlay Row (ME)

Rest 2 minutes between rounds


5 Ring Muscle Ups (Fx: C2B) (Rx+: 7 RMU)
10 C2B Pull Ups (Fx: Pull Ups)
15 Deadlifts (225/155) (Fx: 185/125)