Wednesday, February 3, 2016

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Mark the following events on your calendar for next week!
Monday, February 8, 6:00-8:00pm: Sweet Bees Paleo Dessert Tasting
Tuesday, February 9, 6:30-8:00pm:  CFR7 Free Boot Camp and Yoga 
Thursday, February 11, 8:00pm: BCF Trifecta Party at Carpool 
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***New course offering–reserve your spot now!***
BCF’s “Intermediate Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk (including video analysis!). At the conclusion of a four-week cycle lifters will be capable of moving weight from ground to overhead in a more confident, efficient, and powerful manner. Athletes at all levels are welcome to register. Class starts March 5 and runs for 4 weeks (1.5 hours each session) meeting Saturday from 2:30-4pm and will culminate with a mock olympic weightlifting meet!
March 5, 12, 19, 26
Register Here  
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Muscle up technique work and then:
EMOM 15:
Min 1: 5/3 Muscle Ups FX: MU Transitions
Min 2: 5 UB Hang Power Cleans (choose heaviest weight possible)
Min 3: 15/12 Cal Row
 
AMRAP 10:
10 Hang Power Cleans 115/80 FX: 95/65
10 Push Press 115/80 FX: 95/65
10 push-ups