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8
Jun

Sunday, June 9, 2019

10:00 AM
Yoga with Kristen!


1:20 PM
Skills & Mobility Workshop is CANCELLED. Brandon is off getting married!


Flex on the Mall 2019 Squad!

Strength:

EMOM 12
Min 1: 3 Strict Toes-to-Bar with 3 second negative + 6 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 3 Strict Pull-ups with 3 second negative + 6 Kipping Pull-ups
Min 4: Rest

Fx:
Min 1: 1 Strict Toes-to-Bar with 3 second negative + 4 Kipping Toes-to-Bar
Min 2: Rest
Min 3: 1 Strict Pull-up with 3 second negative + 4 Kipping Pull-ups
Min 4: Rest

Conditioning:

6 Rounds for Time
300 meter Row
12 Shoulder-to-Overhead (135/95)(95/65)(Rx+ 155/105)

Time Cap: 15:00 minutes.

7
Jun

Saturday, June 8, 2019

ALL DAY
FLEX ON THE MALL


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!


Strength:

E3MOM 21
1 Snatch Pull + 1 Squat Snatch + 2 Hang Squat Snatch (ME)

Conditioning:

For Time
50 Double Unders
10 Deadlifts (275/185)(205/135)
50 Double Unders
10 Deadlift (225/155)(185/125)
50 Double Unders
10 Deadlift (225/155)(185/125)
50 Double Unders
10 Deadlift (185/125)(135/95)
50 Double Unders
10 Deadlift (185/125)(135/95)

Time Cap: 13:00 Minutes

6
Jun

Friday, June 7, 2019

Strength:

Back Squat
E3MOM 15
Set 1: 4@75-80%
Set 2: 4@75-80%
Set 3: 4@80-85%
Set 4: 4@80-85%
Set 5: 4@80-85%

Conditioning:

AMRAP 4:
25 Wall Balls (20/14)
25 Abmat Sit-Ups
Max Reps Burpees
Rest 4:00

AMRAP 4:
25 Abmat Sit-Ups
25 Burpees
Max Reps Wall Balls (20/14)
Rest 4:00

AMRAP 4:
25 Burpees
25 Wall Balls (20/14)
Max Reps Abmat Sit-Ups

5
Jun

Thursday, June 6, 2019

NEW CLASS ADDED!
7:30 am classes now happen every weekday! Join us for the new 7:30 am on Thursdays!


Huge congratulations to Coach Justin and Heather on the newest addition to the family! Welcome to the world, Rosemary Odesse!

Strength:

E3MOM 21
Power Clean + Hang Power Clean
Set 1: 75%
Set 2: 80%
Set 3: 80%
Set 4: 85%
Set 5: 85%
Set 6: 85%+
Set 7: 85%++

Percentages based on 1RM power clean.

Conditioning:

For Time
30 Suitcase Step-Ups (50/35)(35/20)
5 Strict Handstand Push-ups (Fx: Kipping)
20 Suitcase Step-Ups (50/35)(35/20)
10 Strict Handstand Push-Ups (Fx: Kipping)
10 Suitcase Step-Ups (50/35)(35/20)
15 Strict Handstand Push-Ups (Fx: Kipping)

Time Cap: 15:00 minutes.

4
Jun

Wednesday, June 5, 2019

REMINDER
Flex on the Mall is this Saturday! Come support all the CFR7 and BCF teams competing!


Strength:

Beginners: Rope Climb Technique
RX+: 12 Legless Climbs for time
RX: 12 Climbs for time
Fx: 8 Climbs for time

Conditioning:

AMRAP 21
50/40 Calorie Row
40 Russian Kettlebell Swings (32/24) (24/16)
30 Box Jumps (24/20)
20 Dumbbell Power Snatches (50/35)(35/20)
10/7 Ring Muscle-Ups (Fx: 10 Chest-to-Bar Pull-Ups)

3
Jun

Tuesday, June 4, 2019

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 16
1 Push Press + 2 Push Jerks (ME)

From ground or rack.

Conditioning:

3 Rounds of
AMRAP 3
10 Burpees over the Bar
10 Thrusters (95/65)
10 Toes-to-bar
Rest 3:00

Start where you left off each round.

2
Jun

Monday, June 3, 2019

Overview of the Week

Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

Deadlifts
Shoulder-to-Overhead Complex
Rope Climbs
Power Clean Complex
Back Squats
Snatch Complex
Strict Gymnastics


5:15 – 6:45 pm
Free ART soft tissue treatment from our friends at Full Motion Life & Sport! MORE DETAILS >>


New classes added this week! 7:30 am WODs will be every weekday!


Strength:

Deadlift
4 @ 75-80%
4×4 @ 80-85%

Rest 2-3 minutes between sets.

Conditioning:

3 Rounds For Time
400 m Run
15 KB Sumo Deadlift High Pull (24/16)
20 In Place KB Goblet Lunge (24/16)

1
Jun

Sunday, June 2, 2019

10:00 AM
Yoga! Come say hi to the new instructor, Kristen!


1:20 PM
Skills & Mobility Workshop with Brandon! Rope climbing!


3:30 PM
Faith & Fitness Workout and Discussion. MORE DETAILS >>


Strength:

E3MOM 21
1 Squat Clean + 1 Front Squat + 1 Push Jerk (ME)

Conditioning:

5 Rounds
400m Run
20 Toes-to-Bar (Fx: 15 Toes-to-Bar)
10 Strict Handstand Push-ups (Fx: 10 Kipping HSPU)