WOD/Events

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 12
5 Strict Press (Max Effort)

Conditioning:

AMRAP 20
With a Partner, Alternating Rounds
3 Power Clean and Jerks (185/125) (Fx: 135/95) (Rx+: 225/155)
300/250m Row

Programming Note
Friday and Sunday WODs will be determined based on the release of the Open Workout.

6:35 PM
Bar Muscle-up Skills Clinic!

Strength:

EMOM 10
2 Back Squats @80-85%

Conditioning:

3 Rounds
20 Wall Balls (20/14)
7 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)
200m Run

10:00 AM
Yoga with Sarah!

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:

Bench Press
5×3 ME

Conditioning:

4 Rounds:
60 Double Unders
15 Box Jumps 30/24 (Fx: 35/20)
15 KB Goblet Squats 32/24 (Fx: 24/16)

12:15 – 3:00 PM
Olympic Weightlifting Seminar at CFR7. DETAILS >>

4:00 PM
Axe Throwing Fun! DETAILS >>

Open Workout 20.3

For Time
21-15-9
Deadlifts (225/155)(135/95)
Handstand push-ups (hand release push-ups)
-then-
21 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
15 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
9 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)

Time cap: 9 minutes.

REMINDER
Bad Axe Throwing is tomorrow at 4pm! DETAILS >>

Conditioning:

E2MOM 30
1: Max Calories Assault Bike
2: Max Reps Air Squats
3: Max Calories Ski Erg
4: Max Reps Sit-ups
5: Rest

Finisher:

Pistol Practice
Accumulate 50 Reps. Scale accordingly.

REMINDER
We’re throwing axes this weekend! Come have some fun! DETAILS >>

SCHEDULE
No 3:30 PM WOD or afternoon open gym today.

Strength:

E2MOM 14
3 Overhead Squats (Max Effort)

Conditioning:

With a Partner, One Partner Working at a Time
100 Dumbbell Walking Lunges (50/35) (Fx: 35/20)
50 Devil’s Press (50/35) (Fx: 35/20)
25 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)

5:00 – 7:00 PM
Free Movement Assessments and Dry Needling Demos. DETAILS >>

Conditioning:

With a partner:

Buy-In: 1000m Run (together)
4 Rounds
40 Wall Balls (20/14)
40 Dumbbell Snatches (50/35) (Fx: 35/20)
40 Box Jump Overs (24/20)
Cash Out: 1000m Row

REMINDER
Tomorrow is Bring-a-Friend Day! DETAILS >>

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!

SCHEDULE CHANGE
Core Blast with Shauna will be cancelled tonight. Back next week!

Strength:

EMOM 10
2 Front Squats @80-85%

Conditioning:

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Power Clean (185/125) (135/95) (Rx+: 225/155)
Strict Handstand Push-ups (Fx: Kipping HSPU)