WOD/Events

12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Conditioning:

“31 Heroes”

With a partner:
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30″/24″)

While one partner works through the AMRAP, the other partner completes a 400m plate run (45/25 lb).

Gymnastics Skill:

Rx: 10 Min. Max Distance Handstand Walk

Fx: 10 Min. Handstand Walk Practice

Conditioning:

AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (135/95) (Fx: 115/80)
Rest 3 min.
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (115/80) (Fx: 95/65)
Rest 3 min.
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (95/65) (Fx: 75/55)

REMINDER
The BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet?

Strength:

Clean
25 minutes to build to a 1 rep max.

Conditioning:

With a Partner, Alternating Movements:
AMRAP 12
200m Row
10 Burpees Over the Rower
10 Double Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)

Strength:

Snatch
25 minutes to build to 1 rep max.

Conditioning:

AMRAP 7
7 Chest-to-Bar Pull-ups (Fx: Pull-ups)
7 Push Jerks (165/115) (Fx: 135/95)

SCHEDULE CHANGE
Beginning this week, Tuesday afternoon open gym is moved to 8:30 am – 1:00 pm.

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!

6:45 PM
Core Blast with Shauna!

Strength:

EMOM 12
Min 1: 3-5 Strict Muscle-Ups
Min 2: 20 Alternating Pistols (weighted if possible)
Min 3 – 4: Run 400m

Fx:
EMOM 12
Min 1: 3-5 Strict Chest-to-Bar Pull-ups
Min 2: 20 Alternating Reverse Lunges (weighted if possible)
Min 3 – 4: Run 400m

Conditioning:

For Time
600m Run
500m Row
40 Burpees
30 Push-ups
20 V-ups

SCHEDULE CHANGE
Beginning this week, bootcamp will no longer be held on Monday night.

Overview of the Week

Strength:

Back Squat
25 minutes to build to a 3 rep max.

Conditioning:

3 Rounds for Time
100 Double-Unders
10 Power Cleans (155/105)(Fx: 115/80)

10:00 AM
Yoga with Kristen!

1:20 PM
Skills & Mobility Workshop

Conditioning:

3 Rounds, Rotating Stations
Work 1:15/ Transition 0:45
Station 1: Max Calorie Assault Bike
Station 2: Max Reps Burpees
Station 3: Max Calories Ski Erg
Station 4: Max Reps Pistols
Station 5: Rest

12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

12:00 – 3:00 PM
Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >>

Strength:

Clean and Jerk
25 minutes to Build to a 1 rep max.

Conditioning:

3 Rounds
20 Thrusters (95/65) (Fx: 75/55)
200m Run

Time Cap: 9:00