Yoga with Kristen!!! – 10:00AM
Strength:
E2MOM 12
2 Squat Clean and Split Jerks
1 – 2: 75 – 80%
3 – 4: 80 – 85%
5 – 6: 85 – 90%
Conditioning:
AMRAP 4
32 Kettlebell Swings (32/24) (Fx: 24/16)
32 Air Squats
64 Double Unders
– Rest 1:00 –
AMRAP 4
16 Kettlebell Swings (32/24) (Fx: 24/16)
16 Air Squats
32 Double Unders
Free Beginner CrossFit – 12:00pm REGISTER
Skill and mobility class Saturday at 1:15pm!!
*COVID-19 UPDATE!
Based on the current rise in Covid cases, we are going to make some operational changes. Upon arrival to the gym, please be wearing your face mask and scan your temperature on our new wall mounted thermometer.
Please keep your mask on in the warmup area until the start of your 1 hour class. Once your workout starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the warmup area. Thanks!
Strength:
Rx+: Max Unbroken Strict Handstand Push Ups (3″ Deficit)
Rx: Max Unbroken Strict Handstand Push Ups
Fx: Max Pike Handstand Push Ups on Box
Conditioning:
“Foundations Day 3”
21 – 15 – 9
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Front Squat (95/65) (Fx: 75/55) (Rx+: 115/80)
*Run 200m After Each Round
Congratulations to our member, Julia and her engagement with Chris! Your BCF family is wishing you both the absolute best in this new chapter!! <3 #shesaidYES #engaged #quarantinepartnerforlife
Strength:
20:00 to Establish:
2RM Deadlift
Conditioning:
6 Rounds
10 Toes to Bar (Fx: 7 T2B)
10 Each Arm Suitcase Deadlifts (50/34) (Fx: 35/20) (Rx+:70/50)
Conditioning:
E3MOM 36
1: AMRAP Ski Erg Calories
2: 400m Run
3: AMRAP
10 Box Jumps (24/20)
5 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
4: 400m Run
*Skill and mobilty class this Saturday at 1:15pm!!
LAST DAY TO ORDER HOODIES! LINK HERE
*COVID-19 UPDATE!
Based on the current rise in Covid cases, we are going to make some operational changes. Upon arrival to the gym, please be wearing your face mask and scan your temperature on our new wall mounted thermometer.
Please keep your mask on in the warmup area until the start of your 1 hour class. Once your workout starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the warmup area. Thanks!
Strength:
E2MOM 12
2 Squat Snatches
1 – 2: 75 – 80%
3 – 4: 80 – 85%
5 – 6: 85 – 90%
Conditioning:
EMOM 16
1: 15 Burpees (Fx: 10 Burpees) (Rx+: 20 Burpees)
2: 15/10 Calorie Assault Bike (Fx: 10/7)
3: AMRAP Power Snatches (75/55)
4: Rest
Core Blast – 6:45pm!!!!
Hoodie Orders Due Wednesday!!! LINK HERE
*COVID-19 UPDATE!
Based on the current rise in Covid cases, we are going to make some operational changes. Upon arrival to the gym, please be wearing your face mask and scan your temperature on our new wall mounted thermometer.
Please keep your mask on in the warmup area until the start of your 1 hour class. Once your workout starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the warmup area. Thanks!
Strength:
20:00 to Establish:
2RM Back Squat
Conditioning:
20 – 15 – 10 – 5
Chest to Bar Pull Ups (Fx: Pull Ups)
40 – 30 – 20 – 10
Wall Balls (20/14) (Rx+: 11’/10′)
| Weekly Overview | Events/Classes | |
| Monday | Muscle Ups | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Back Squats | Core Blast – 6:45pm! |
| Wednesday | Squat Snatches | Hoodie Order Deadline! |
| Thursday | Long Conditioning | Happy Thanksgiving!!! |
| Friday | Deadlift | |
| Saturday | Handstand Push Ups | Free Beginner CrossFit – 12:00pm REGISTER |
| Sunday | Clean and Jerks | Yoga – 10:00am |
Strength:
Rx+: Max Unbroken Strict Muscle Ups
Rx: Max Unbroken Strict Chest to Bar Pull Ups
Fx: Max Strict Pull Ups
Conditioning:
5 Rounds
2:00 to Complete:
550/475m Row (Fx: 525/450m) (Rx+: 575/500m)
3:00 Rest after each interval.
The weather is turning which means it’s time for some new BCF hoodies (and also the popular crop hoodies)! $45 per hoodie. We had our merchandise partner set up an online store for easy ordering this year. Place your order by Nov 25th and they’ll be delivered to BCF for pick-up in early December!
Yoga with Kristen!!! – 10:00AM
Strength:
5 Rounds
3 – 7 Tempo Handstand Push Ups (30×3)
100m Jog/Row
Rx+: Strict with 3″ Deficit
Rx: Strict
Fx: Pike on Box
Aim to increase total reps completed from 11/3.
Conditioning:
3 Rounds
20 Dumbbell Goblet Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
25 Double Unders
20 Wall Balls (20/14) (Rx+: 11’/10′)
25 Double Unders
The weather is turning which means it’s time for some new BCF hoodies (and also the popular crop hoodies)! $45 per hoodie. We had our merchandise partner set up an online store for easy ordering this year. Place your order by Nov 25th and they’ll be delivered to BCF for pick-up in early December!
Free Beginner CrossFit – 12:00pm REGISTER
Skill and mobility class Saturday at 1:15pm!! We will be working on hip and shoulder mobility!!
*COVID-19 UPDATE!
Based on the current rise in Covid cases, we are going to make some operational changes. Upon arrival to the gym, please be wearing your face mask and scan your temperature on our new wall mounted thermometer.
Please keep your mask on in the warmup area until the start of your 1 hour class. Once your workout starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the warmup area. Thanks!
Strength:
E3MOM 15
Deadlifts
1: 2 @80-85%
2: 2 @85-90%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @90-95%
Conditioning:
AMRAP 10
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Toes to Bar
5 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
