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2
Sep

Tuesday, September 3, 2019

NEW SCHEDULE
New 3:30 pm WOD! Afternoon open gym is back!


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:

E2MOM 10
3 Strict Presses

Conditioning:

“First Cut”
4 Rounds
400m Run
3 Legless Rope Climbs (Fx: 3 Rope Climbs)
7 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 185/125)

Time Cap 20:00

2
Sep

September-November 2019 Programming

Starting Monday, September 9th, we will begin a new block of programming at BCF and CF Route 7. This programming block will be roughly 2.5 months long, lasting through mid-November and the CrossFit Open.

The goals for this block of programming will be to focus on preparing you for the CrossFit Open. The CrossFit Open is a five-workout competition held over 5 weeks at CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Signing up for the CrossFit Open is an excellent way to test your fitness and see how you compare to the rest of the CrossFit community. CrossFit Open workouts will be performed on Fridays at CFR7 and Saturdays at BCF.

The reasons for the direction of this programming block are as follows:
– For most CrossFitters, the CrossFit Open is the biggest test of fitness that we have each year and we want you all to have the best results possible.
– Our programming has been slowly building our strength, gymnastics skills and conditioning all year and now you can put it all to the test and see what you are truly capable of.

Some overall themes you can expect to see in the programming this block are:
– More “Open Style” workouts or Open workout retests
– More strategy-based metcons
– More metcons with built in strength components
– Application of gymnastics skills and strength in metcons

As we look at our programming for the remainder of 2019 and into 2020, you can expect to see us transition into a cycle of programming blocks similar to last year with the long term goal of building capacity across all the components of physical fitness. We will start back at the beginning and slowly build upon the different pieces of your fitness to make you even faster, stronger, and healthier!!!

1
Sep

Monday, September 2, 2019

NEW SCHEDULE
Beginning this week, additional 3:30 pm classes have been added!


REMINDER
Only 10:00 AM and 5:30 PM classes today. Happy Labor Day!


Overview of the Week

WODs
Events
MondayPartner AMRAP
TuesdayStrict PressesCore Blast (6:45 pm)
Free Beginner CrossFit Class (7:45 pm)
WednesdayDeadlifts
ThursdayBack Squats
FridayPartner 19.1
SaturdayClean Complex
SundayHandstand WalksYoga (10:00 am)
Skills+Mobility (1:20 pm)

Conditioning:

With a Partner
AMRAP 35
1000m Run
80 Double-Unders
60 Burpees
40 Pull-ups (Rx+: Chest-to-Bar Pull-ups)
1000m Row
80 Double-Unders
60 Burpees
40 Pull-ups (Rx+: Chest-to-Bar Pull-ups)

Partners run together. All other movements can be divided in any way, one partner working at a time.

31
Aug

Sunday, September 1, 2019

10:00 AM
Yoga with Kristen!


1:20 PM
Skills & Mobility Class


Strength:

Every 1:30 for 5 Rounds of Each, Alternating
Station 1: 1 Bench Press (ME)
Station 2: 1 Pendlay Row (ME)

Conditioning:

21 – 15 – 9
Box Jump Overs (24/20)
Toes-to-Bar
Rest 1:00
15 – 9 – 6
Box Jump Overs (24/20)
Toes-to-Bar

Rx+: Clear Box on Jump Over

30
Aug

Saturday, August 31, 2019

Strength:

Deadlift
25 Minutes to Establish 2 rep max.

Conditioning:

AMRAP 10
20 Wall Balls (20/14)
20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)
20 Dumbbell Front Squats (50/35) (Fx: 35/20) (Switch hands every 5 reps)

29
Aug

Friday, August 30, 2019

Conditioning:

E4MOM 28
400m Row
10 Burpees
3 Unbroken Push Presses

Score is max weight on push press.

Finisher:

3 Rounds
:30 Hollow Hold
20 Alternating Double Dumbbell Strict press (10L/10R)
20 Alternating Double Dumbbell Bicep Curls (10L/10R)

28
Aug

Thursday, August 29, 2019

1:00 – 4:30 PM
Open Gym available this week!


3:30 PM
CLASS IS ON THIS WEEK


FYI. The CrossFit Open is 6 weeks from today. Just sayin’.

Strength:

Back Squat
25 Minutes to Establish 2 rep max.

Conditioning:

AMRAP 8
50 ft. Handstand Walk (Fx: Bear Crawl)
25 Russian Kettlebell Swings (32/24) (Fx: 24/16)

27
Aug

Wednesday, August 28, 2019

Strength:

Rx:
4 Rounds
12 Hollow Rocks
6 Candlesticks
6 Candlesticks + Pistol (3L/3R)
200m Run

Fx:
4 Rounds
10 Hollow Rocks
5 Candlesticks
5 Candlesticks + Narrow Squat
200m Run

Conditioning:

With a Partner, Alternating Movements
AMRAP 14
14 Deadlifts (185/125) (Fx: 135/95)
14 Box Jumps (24″/20″)
2 Rope Climbs (Fx: Rope Climbs)