| Weekly Overview | Events/Classes | |
| Monday | Dumbbell Bicep Curls | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Calorie Row | Core Blast – 6:45pm Free Beginner CrossFit – 7:45pm REGISTER |
| Wednesday | Thrusters | |
| Thursday | Turkish Get-Ups | |
| Friday | Deadlifts | |
| Saturday | Calorie Bike | |
| Sunday | Strict Pulls | Yoga – 10:00am |
Strength:
4 Rounds
10 Each Arm Dumbbell Bicep Curls
10 Dumbbell Tricep Extensions
10 Alternating Deficit Goblet Reverse Lunges
Conditioning:
30 – 20 – 10
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Box Jump Overs (24/20) (Rx+: Jump Over Without Landing on Top)
Yoga with Kristen – 10:00AM
Strength:
E2MOM 12
4 Power Snatches + 4 Hang Power Snatches (↑)
Must be touch and go.
Conditioning:
For Time:
21 – 15 – 9 – 6 – 3
Thrusters (Rx: 95/65) (Fx: 65/55)
Burpees Over the Bar
Conditioning:
E4MOM 20
1: 600m Run (Fx: 400m Run)
AMRAP Strict Pull Ups (Fx: Pull Ups)
2: Rest
3: 600m Run (Fx: 400m Run)
AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
4: Rest
5: 600m Run
AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
6: Rest
At 24:00
1000m Run For Time (Fx: 800m Run)
Record total gymnastics reps and 1000m run time.
ONE week left to make a donation to our Little Lights fundraiser and we match it! We are so close to our goal!!
Donate HERE!!!
Little Lights is a non-profit organization that empowers under-served youth and families in Washington, D.C. through practical assistance, racial reconciliation, and the love of Christ.
Strength:
E4MOM 20
15 Barbell Roll-Outs
50m Each Arm Kettlebell Front Rack Carry
Conditioning:
For Time:
100 Kettlebell Swings (24/16)
Every time You Break:
10 Strict Hand Stand Push-ups (Fx: Kipping Hand Stand Push-ups)
Strength:
EMOM 16
1 Squat Clean (ME)
Conditioning:
2 Rounds
50/40 Calorie Row (Fx: 40/30)
50 Wall Balls (20/14)
Time Cap 15:00
Congratulations to BCF members Gary and Kelley on their recent engagement!!!!! #engaged #couplewhowodstogetherstaytogether #bcflover
Strength:
AMRAP Unbroken Strict Press
– Rest 2:00 –
AMRAP Unbroken Push Press
– Rest 2:00 –
AMRAP Unbroken Push Jerk
Rx: (115/80) (Fx: 75/55) (Rx+ 135/95)
Score is total reps.
Conditioning:
AMRAP 16
12 Toes To Bar (Fx: 10)
24 Box Jumps (24/20)
12 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)
Core Blast tonight at 6:45pm!!!
Strength:
3 Rounds
10 Reverse Burpees (Rx+: Candlesticks)
20 Shoulder Taps (Fx: Pike on Box Shoulder Taps) (Rx+: Free Standing)
:45 Active Pull-up Hang (Fx: :30)
Conditioning:
3 Rounds
6 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)
12 Burpees
6 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
12 Burpees
Time Cap 14:00
| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Gymnastics Strength | Core Blast – 6:45pm Free Beginner CrossFit – 7:45pm REGISTER |
| Wednesday | Strict Press | |
| Thursday | Squat Cleans | |
| Friday | Core Strength | |
| Saturday | Running and Gymnastics | |
| Sunday | Power Snatches | Yoga – 10:00am |
Strength:
E3MOM 15
10 Deadlifts (ME)
Conditioning:
“Grannie”
50-40-30-20-10
Double Unders
Sit-Ups
Start Each Round with:
6 Clean and Jerks (135/95) (Fx: 95/65)
Yoga with Kristen – 10:00AM
Strength:
Tabata Mountain Climbers
– Rest 1:00 –
Tabata KB Halo (Alternate Directions each Round)
– Rest 1:00 –
Tabata Dumbbell Flys
Conditioning:
30 – 20 – 10
Handstand Push Ups (Fx: Hand Release Push Ups)
Box Jumps (24/20)
