Skills Class with Coach Cooper 5:45pm (Handstand Push Ups)
Free Beginner CrossFit Class 7:45pm REGISTER HERE
Core Blast with Shauna at 6:45pm!!!
Strength:
E2MOM 12
Strict Press
1: 3@70 – 75%
2: 3@75 – 80%
3: 3@75 – 80%
4: 3@80 – 85%
5: 3@80 – 85%+
6: 3@80 – 85%++
Conditioning:
EMOM 16
1: 15 Sit Ups
5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+ 185/125)
2: Rest
3: Max Reps Rope Climbs
4: Rest
| Monday | Back Squat | |
| Tuesday | Strict Press | Skills Class with Coach Cooper 5:45pm (Handstand Push Ups) Free Beginner CrossFit Class 7:45pm REGISTER HERE Core Blast with Shauna at 6:45pm!!! |
| Wednesday | Deadlift | |
| Thursday | “Helen” | |
| Friday | Power Clean and Front Squat | |
| Saturday | Interval Metcon | Free Beginner CrossFit Class 12:00pm REGISTER HERE |
| Sunday | Wall Balls | Sunday, March 8, 3:30pm-5:00pm Faith and Fitness FREE Workout & Discussion Yoga (10:00 am) |
Strength:
E3MOM 15
Back Squat
1: 6@75-80%
2: 6@80-85%
3: 6@80-85%
4: 6@80-85%
5: 6@85-90%
Conditioning:
For Time:
25 Power Snatches (75/55) (Fx: 65/45)
75 Double Unders (Fx: 50 DUs)
25 Power Snatches (95/65) (Fx: 75/55)
75 Double Unders (Fx: 50 DUs)
25 Power Snatches (115/80) (Fx: 95/65)
Time Cap 12:00
! UPDATED OPEN GYM SCHEDULE ! Due to a special event, there will be no be open gym between 1:30-3:30pm today.
Strength:
EMOM 12
1: 4 Rope Climbs (Fx: 2 Rope Climbs)
2: AMRAP Kettlebell Swings (32/24) (Fx: 24/16)
3: Rest
Conditioning:
4 Rounds
12 Plyo Push Ups (Fx: Hand Release Push Ups)
10 Tempo False Grip Rings Rows (3 sec. descent)
8 Strict Toes to Bar (Fx: Strict Leg Raise to Hip Height)
10:00 – 11:00am: Foam Rolling & Stability Workshop with Dr. Scott Murray!!!
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
Strength:
E2MOM 16
Clean
1: 3@60-65%
2: 3@65-70%
3: 2@70-75%
4: 2@75-80%
5: 1@80-85%
6: 1@85-90%
7: 1@90%+
8: 1@90%++
Conditioning:
AMRAP 15
10 Strict Pull Ups (Fx: Kipping Pull Ups)
10 Strict HSPU (Fx: Kipping HSPU)
200/150m Row
Strength:
Every 2:30 for 5 Rounds
5 Bench Press@90% of 5RM
Conditioning:
For Time:
30 Hang Power Snatch (75/55)
30 Overhead Squats (75/55)
150 Double Unders (Fx: 100 DUs)
Time Cap 10:00
Strength:
E3MOM 15
Deadlift
1: 6@75-80%
2: 6@75-80%
3: 6@80-85%
4: 6@80-85%
5: 6@80-85%
Conditioning:
EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 20/15 Calorie Ski Erg (Fx: 15/12)
3: Max Effort Burpees
4: Rest
5: Rest
!!!! 5 YEAR MEMBER SPOTLIGHT !!!!
Jon Bakutes:
Q: How many days a week do you workout (and typically what time slot)?
A: Average 3 times per week. 8:30pm time slot for lifeeeee.
Q: What is your favorite thing about BCF?
A: It saves me from looking like I have a desk job, even though I have a desk job. Also – being able to get fit with people that have the same mindset.
Q: What is your favorite movement/workout? Least favorite?
A: Favorite movement – anything with squats (even thrusters).
A: Least favorite – muscle-ups.
Q: What accomplishment are you most proud of (inside or outside the box)?
A: Being fitter, stronger, and able to lift more weight than 5 years ago.
Q: What is one goal you would like to accomplish in the next year?
A: Be more consistent, work on technique, and make sure I still beat Peter Massey every workout.
Q: What advice can you provide to people new to the box?
A: Be consistent, dial-in technique, and be sure to mobilize (x2 if you have a desk job).
Conditioning:
AMRAP 35
With a Partner, Alternating Movements
300/250m Row (Fx: 250/200)
20 Box Jumps (24/20)
10 Dumbbell Box Step Ups (50/35) (Fx: 35/20)
Box step ups are double dumbbell.
Skills Class with Coach Cooper 5:45pm (Kipping/Butterfly pull-ups)
Free Beginner CrossFit Class 6:30pm REGISTER HERE
Core Blast with Shauna at 6:45pm!!!
Strength:
E3MOM 15
Back Squat
1: 6@75-80%
2: 6@75-80%
3: 6@80-85%
4: 6@80-85%
5: 6@80-85%
Conditioning:
5 Rounds
200m Run
15 Push Jerks (135/95) (Fx: 95/65)