Strength:
E2MOM 20, Alternating Stations
1: 5 Tempo Back Squats (33×1) (↑)
2: 10 Back Rack Lunges (↑)
Conditioning:
AMRAP 8
10 Single Arm Dumbbell Push Press (5R/5L) (50/35) (Fx: 35/20)
10 Single Arm Dumbbell Thrusters (5R/5L) (50/35) (Fx: 35/20)
25 ft. Handstand Walk (Fx: 50 ft. Bear Crawl)
6:45 PM
Core Blast with Shauna!
7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Strength:
E3MOM 18
Hang Power Clean + Front Squat + Hang Squat Clean
Conditioning:
6 Rounds With a Partner, Alternating Movements
400m Row
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Burpees over the Bar
Programming Note
Friday and Sunday WODs will be determined based on the release of Open Workout 20.2.
| Monday | Split Jerks | |
| Tuesday | Clean Complex | Core Blast (6:45 pm) Free Beginner CrossFit Class (7:45 pm) |
| Wednesday | Back Squats | |
| Thursday | Dumbbell Bench | |
| Friday | TBD | |
| Saturday | Open Workout 20.2 | |
| Sunday | TBD | Yoga (10:00 am) |
Strength:
E2MOM 16
2 Split Jerks (↑)
Conditioning:
For Time
800m Run
50 Deadlifts (185/125) (Fx: 155/105) (Rx+: 205/140)
25 Chest-to-Bar Pull-ups (Fx: Pull-ups)
25 Toes-to-Bar
10:00 AM
Yoga with Kristen!
3:30 PM
Faith and Fitness Free Workout and Discussion. DETAILS >>
5:15 – 6:30 PM
New Open Gym time!
5:30 PM
No WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again).
Strength:
E3MOM 18
5 Bench Press (Max Effort)
Conditioning:
AMRAP 9
100 Double Unders (Fx: 75 DUs)
20 Strict Handstand Push-ups (Fx: Kipping HSPU)
NEW CLASS TIME
Check out our new Saturday class at noon with Coach Cooper!
Open Workout 20.1
10 Rounds:
8 Ground-to-Overheads (95/65)
10 Bar-Facing Burpees
Scaled:
(65/45), may step over bar on burpees.
Time cap: 15 minutes.
REMINDER
The CrossFit Open is live! Sign up here!
Conditioning:
5 Rounds
Work 1:00/Rest 0:15, Rotating Stations
1: Max Calories Assault Bike
2: Max Calories Row
3: Max Calories Ski Erg
4: 200m Run
5: Rest
Finisher:
3 Rounds for Quality
100 ft Bottoms Up Kettlebell Walk (50L/50R)
:45 Hollow Hold
10 Tempo ring Dips (33X1)
:45 Weighted High Plank
REMINDER
The CrossFit Open begins tonight! Sign up here!
SCHEDULE
No 3:30 PM WOD or afternoon open gym today.
Strength:
E3MOM 18
3 Tempo Deadlifts
3 seconds on descent and 3 seconds hold at top. Building in weight but, for quality, not max effort. No mixed grip. Double overhand with hook grip only.
Conditioning:
21 – 15 – 9
Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80)
Pull-ups (Rx+: Chest-to-Bar Pull-ups)
REMINDER
The CrossFit Open begins TOMORROW! Sign up here!
Conditioning:
5 Rounds
400m Run
5 Hang Power Cleans (185/125) (Fx: 135/95) (205/145)
5 Hang Squat Cleans (185/125) (Fx: 135/95) (205/145)
For Rx/Fx/Rx+, all 10 cleans must be unbroken.
REMINDER
The CrossFit Open begins on Thursday! Sign up here!
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
6:45 PM
Core Blast with Shauna!
Strength:
E3MOM 21
Front Squat + Thruster + Front Squat + Thruster (Max Effort)
Conditioning:
AMRAP 7
40 Box Jump Overs (24/10)
40 Dumbbell Snatches (50/35) (Fx: 35/20)
Max Reps Burpee Box Jump Overs (24/20)
