WOD/Events

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

COVID – 19 Shutdown Update:

BCF Community,

First, we wanted to thank you all for your continued support during this difficult time. It is safe to say that it has certainly been challenging for everyone. Despite this, we are committed to continue to work hard for all of you (and also to continue paying our full time staff) and reopening a new and improved BCF as soon as it is deemed safe to do so by the government. In the meantime, here is what we are doing to make BCF better and continue to support the health and fitness of our members:

Make BCF Brand New Again:
– Deep clean of the entire gym (including power washing our rubber flooring)
– Fresh paint job for the entire gym
– Repaired foam rollers and other projects you’ll be excited about

Supporting Your Fitness:
– Equipment loaned out to members (if you are one of the people who were able to get some equipment please share with 1-2 BCF friends)
– Virtual Workouts (Daily CrossFit, Yoga 3x/week starting this Thurs, Weekly Core Blast)
– Links to join classes via Zoom will be in daily WOD posts
– Starting next week, Virtual Class schedule will be in Zen Planner and included on Monday WOD posts starting next week

As we continue working through this shutdown please let us know of any suggestions you have for how we can better serve our community. We are very excited to reopen and work out with you all again!

We especially want to thank you who are keeping your memberships active during this shutdown, this is a huge help for us to alleviate the financial burden of our fixed costs that remain constant during this difficult time. This situation has been especially difficult for small businesses, if you are able to find a way to support other small business in your neighborhood, we strongly encourage you all to do so to help them weather the storm and stay in business.

Thank you and stay healthy!!!

AT HOME WORKOUT:

Strength:
EMOM 12
1: Max Reps Russian Kettlebell Swings
2: Rest

If you do not have a kettlebell, use whatever swingable object that you have around your house. Get creative!

Conditioning:
4 Rounds
10 Pike Push Ups
20 Lunge + Lunge + Squats
40 Jumping Jacks

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga – 5:30PM JOIN HERE

AT HOME WORKOUT:

Strength:
5 Rounds
:30 Plank Each Direction
Rest :15 between each plank hold

Conditioning:
5000m Run 

Virtual Workouts!!!

CrossFit with Brock and Cam – 2:00PM JOIN HERE

AT HOME WORKOUT:

Conditioning:
EMOM 30
3 Burpees (Fx: 2 Burpees)
6 Push Ups (Fx: 4 Push Ups)
9 Air Squats (Fx: 6 Air Squats)

All three movements must be completed within the minute. If you do not complete all three movements take the next minute off.

Virtual Workouts!!!

CrossFit with Brandon – 1:00PM JOIN HERE
Core Blast with Shauna – 6:45PM JOIN HERE

AT HOME WORKOUT:

Strength:
E2MOM 16
1: 8 Each Leg Bulgarian Split Squats (Weighted if Possible)
2: 10 Each Leg Calf Raises

Conditioning:
Death by 30ft Sprint

At 0:00, run 30ft. At 1:00 run 2x30ft. Continue adding 30ft each minute until you cannot complete the distance within the minute. Must reach down and touch the line (like a shuttle run) at each turn.

AT HOME WORKOUT: (Virtual Workout at 1:00PM JOIN HERE)

3 rounds:
100Ft Single arm Over Head Carry (100ft Left/100ft Right)

Use any object that you can keep overhead for all 100 Feet.
Rest 2 mins between rounds.

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Handstand Push Ups (Fx: Pike Push-Ups)
Pull-ups

If you do not have a pull up bar: Lay on the floor under a sturdy table. Reach up and grab the edge of the table with both hands. Hands should be about shoulder width apart. Keep your body in a rigid plank and pull/row your chest up to the edge of the table where your hands are located. Be safe and be creative.

Welcome to the future!! Tomorrow morning (Sunday 3/22) we will be hosting our first virtual class at BCF. Yoga with Kristen will be at it’s regularly schedule time, 10:00AM. We will be using the meeting app Zoom to make this happen. To join the class you will need to download the Zoom app to your phone or computer and then follow this link: https://zoom.us/j/323840182?pwd=UDQvZThqTjVxRzM4b3ZGYTJkQ01KUT09.

This is our first attempt at getting virtual classes going during the shutdown so PLEASE be patient. We apologize in advance for the technical difficulties that we are bound to encounter.

AT HOME WORKOUT

Skill:
EMOM 10
1: 10 Burpees
2: 25ft Handstand Walk (Fx: 25ft Bear Crawl)

Conditioning:
4 Rounds
400m Run
40 Sit Ups
400m Row or 50ft. of Broad Jumps

If you do not have a 400m run route, run for 1:00 and then turn around and run back to where you started.

AT HOME WORKOUT

Strength:
5 Sets
10 Good mornings (Weighted if possible)
10 Inch Worms
10 Single Leg Romanian Deadlifts (Weighted If Possible)

Conditioning:
E2MOM 12
1.) 50 Line Hops or 75 Double Unders
2.) Max Effort Alternating Dumbbell Hang Squat Clean and Thrusters

If you do not have a DB use any swingable object for hang squat clean thrusters.

AT HOME WORKOUT:

Strength:
5 Rounds
0:30 – 1:00 Handstand Hold (Fx: Pike Hold)
20 Kettlebell Pull Throughs
20 Cossack Squats (weighted if possible)

If you do not have a kettlebell, any weighted object can be used.

Conditioning:
For Time
800m Run
20 Hollow Rocks
40 Hand Release Push Ups
20 Hollow Rocks
800m Run

If you do not have an 800m run route run 2:00 out, 2:00 back.