Congrats to Coach (and Physical Therapist) Alex on completing the Clinical Management of the Athlete seminar through ICE Physio! She can’t wait to share her newfound knowledge with the BCF community (stay tuned)! At BCF, we invest heavily in continued education in our constant pursuit of excellence. Oh, and at the seminar, Alex also hit a new power clean PR! #BCFknowledgebombs #continuingeducation #knowledgeispower
Strength:
E2MOM 10
Deadlift
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Conditioning:
AMRAP 15
5 Strict Pull Ups (Fx: Kipping Pull Ups)
10 Box Jump Overs (24/20)
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Strength:
“Man Test”
AMRAP 10
Clean and Jerks (Bodyweight/70% Bodyweight)
Conditioning:
4 Rounds for Quality
10 Each Arm Tempo Kettlebell High Pulls (3×11)
10 Tempo Straight Arm Banded Pull Downs (3×31)
100ft Each Arm Kettlebell Overhead Carry
NO OPEN GYM TODAY: 1:00pm – 3:30pm
FREE WORKSHOP – Simple Nutrition Strategies For Fat Loss, Energy and, Performance (7:30 PM)
SCHEDULE UPDATE – No Open Gym Wednesday afternoon and 7:30pm WOD is cancelled for the Nutrition Workshop.
Conditioning:
Cash-in: 800m Run
20 – 15 – 10
Toes to Bars
Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
Cash-out: 800m Run
Strength:
4 Rounds
:30 at Each Station
1: High Plank
2: Bicycle Kicks
3: Hollow Hold
4: V-ups
1:00 Rest after each round
Skills Class with Coach Cooper at 5:45pm!!!
Free Beginner CrossFit Class (6:30 pm) REGISTER HERE
Core Blast with Shauna at 6:45pm!!!
Strength:
E3MOM 18
5 Power Snatches (ME)
Conditioning:
4 Rounds
4 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)
8 Deadlifts (225/155) (Fx: 185/125)
12 Burpees Over the Bar
| Monday | Front Squat | FREE ART Soft Tissue Treatment from Full Motion Life & Sport (5:15 – 6:45pm) |
| Tuesday | Power Snatches | Skills Class (5:45pm) Core Blast (6:45pm) Free Beginner CrossFit Class (6:30 pm) REGISTER HERE |
| Wednesday | Core Strength | FREE WORKSHOP – Simple Nutrition Strategies For Fat Loss, Energy and, Performance (7:30 PM) |
| Thursday | “Man Test” | |
| Friday | Deadlift | |
| Saturday | Bench Press + Pendlay Row | Free CrossFit for Runners Powered by Ballston CrossFit & Potomac River Runners (8:45 – 10:00am) Free Beginner CrossFit Class (12:00 pm) REGISTER HERE |
| Sunday | Jerk Dip Holds | Yoga (10:00 am) |
Strength:
E3MOM 15
Front Squat
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3: [email protected]%
4: [email protected]%+
5: [email protected]%++
Conditioning:
2 Rounds
Work 2:00/Rest 0:30
1: Max Calorie Row
2: Max Calorie Ski Erg
3: 30 Goblet Squats (32/24) (Fx: 24/16)
4: 400m Run
5: Rest
10:00 AM
Yoga with Kristen!
Strength:
E2MOM 10
Strict Press
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3: [email protected]%
4: [email protected]%
5: [email protected]%+
Conditioning:
For Time:
20/17 Calorie Assault Bike (Fx: 15/12)
100 Front Rack Lunges (75/55) (Fx: 55/35)
To earn Rx/Fx the barbell must not touch the ground from the start to the finish of the lunges.
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
Strength:
E3MOM 15
5 High Hang Squat Snatches
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 70 – 75%+
Set 5: 70 – 75%++
Conditioning:
EMOM 15
1: 80 Double Unders (Fx: 50 DUs)
2: 20/15 Calorie Ski Erg (Fx: 15/12)
3: Max Reps Thrusters (95/65) (Fx: 75/55)
4: Rest
5: Rest
Strength:
E2MOM 10
Deadlift
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Conditioning:
16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
Suitcase Dumbbell Box Step Ups (50/35) (Fx: 35/20)
Toes to Bar
Conditioning:
3 Rounds
1000m Row
50 Wall Balls (20/14)
30 Burpees
