WOD/Events

Core Blast at 6:45pm with Shauna!

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Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

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Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Strength:

E3MOM 18

Power Snatches + Hang Power Snatches

Set 1: 2+3@65%
Set 2: 2+3@70%
Set 3: 2+3@75%
Set 4: 1+2@80%
Set 5: 1+2@80%
Set 6: 1+2@80%

Snatches from floor do not need to be touch and go.

Conditioning: 

AMRAP 7
10 Burpees over the Bar
5 Push Press (135/95) (Fx: 96/65)
5 Thrusters (135/95) (Fx: 96/65)

Overview Of The Week:
Monday: Partner WOD
Tuesday: Power Snatch Complex
Wednesday: Back Squats
Thursday: Clean and Jerk Complex
Friday: “Cindy”
Saturday: Deadlift
Sunday: Midline Work

Conditioning: 

AMRAP 35
With a partner, alternating movements
200m Run
200m Run
20 Box Jumps (24/20)
20 DB Goblet Squats (50/35) (Fx: 35/20)
200m Row

Yoga with Kristen at 10:00am!!!

Mobility/Skills Class with Coach Brandon: Is Canceled This Week!

Open Gym will be shortened today to 12:15-1:15PM 

Strength:

Deadlift
25 minutes to establish 10RM

Conditioning: 

“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit ups

Compare to 8/22/18

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

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CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition Today, April 27, 2019! Come on out to support everyone and watch some amazing athletes throw down!

Strength:

Front Squat:
25 minutes to establish 10RM

Conditioning: 

AMRAP 12
Buy In: 1000m Run
In remaining time
1 Squat Clean (135/95) (Fx: 95/65)
2 Thrusters (135/95) (Fx: 95/65)
3 Push Press (135/95) (Fx: 95/65)

Strength: 

E3MOM 18

5 Power Snatches

Set 1: 55%
Set 2: 60%
Set 3: 65%
Set 4: 70%
Set 5: 75%
Set 6: 80%

Does not need to be touch and go.

Strength: 

3 Rounds
10 Tempo Barbell Curls (30×1)
20 Tempo Banded Pull Downs (30×1)
10 Lateral Delt Raise
10 Front Delt Raise
10 Weighted GHD’s/Sit Ups

Rest 2 minutes between rounds.

Strength:
Muscular Endurance Tests
Max Unbroken Strict Pull Ups (Rx+: C2B)
Max Unbroken Push Ups
Max Unbroken Strict Toes to Bar
Rest 2-3 Minutes between tests
Conditioning: 
With a Partner
AMRAP 5
50/40 Cal Bike
50 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
50 Dumbbell Goblet Squats (50/35) (Fx: 35/20)
AMRAP 5
50/40 Ski Erg Cals
50 Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)
50 Dumbbell Goblet Lunges (50/35) (Fx: 35/20)
Rest 5:00 between AMRAPs
Switch arms every 5 reps on DB C&J and Snatches

Strength:

Push Press:
5×10@70-75%

Conditioning: 

5 Rounds
15/12 Cal Row
10 Dual Dumbbell Box Step Overs (50/35) (Fx: 35/20)
2 Rope Climbs (Fx: 1) 

Core Blast at 6:45pm with Shauna!

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Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Strength:

E3MOM 18

Clean Pull + Hang Squat Clean x 3

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%

Percentage based on 1RM Clean

Conditioning: 

“Helen”

3 Rounds
400m Run
21 American Kettlebell Swings (24/16)
12 Pull Ups

Compare to 7/31/17