Wednesday, March 2, 2016

CrossFit Open Week 1 is complete! Great job to all of our athletes! Click here for the current BCF/CFR7 leaderboard.
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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  
*minimum 6 months CF experience required*
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This Sunday, March 6, from 1:30-2:30pm, join Cody Burgener and Andrew Killion (CrossFit SME’s for Weightlifting and Mobility) for a FREE one hour seminar combining their expertise in Olympic Lifting and Movement/Mobility.
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Push Jerk
6 x 2 ME
 
4 rounds:
12 box jumps Rx: 32/26, Fx: 24/20
9 thrusters Rx: 115/80 Fx: 95/65
6 Chest to Bar pull-ups Fx: pull-ups Rx+: muscle ups