Skills class 1:30pm (Kipping & Butterfly Pull Ups)
Rope Climbs In The WOD!!
Conditioning:
AMRAP 35
1000m Run
5 Rope Climbs (Fx: 3)
10 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Hand Release Push Ups
Strength:
Every 2:30 for 5 Sets
Power Clean + Front Squat + Split Jerk (↑)
Conditioning:
4 Rounds
16 Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
16 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
16 Toes to Bar (Fx: 12) (Rx+: 20)
Time Cap 13:00
NEW CLASS TIME!!! 2:30PM on Fridays with Coach Brock is LIVE!
Strength:
E3MOM 15
Power Snatch + Overhead Squat + Squat Snatch (↑)
Conditioning:
5 Rounds
20 Wall Balls (20/14) (Rx+: 11’/10′)
20/15 Calorie Row (Fx: 15/10)
5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
Mobility @ 5:45PM (Hips and Trunk)
Strength:
4 Rounds:
Rx+:
5 Wall Worms
3 Wall Walks
Handstand Walk 5 – 10ft from Wall
5 Tuck to L-Sit Extension on Parallettes
Rx:
5 Wall Worms
3 Wall Walks
10 Shoulder Taps
5 Tuck to L-Sit Extension on Parallettes
Fx:
5 Wall Worms
3 Plank to Pike on Box
10 Pike Shoulder Taps on Box
3 Each Leg Alternating Leg Lifts on Parallettes
Conditioning:
AMRAP 7
10 Sit Ups
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
50 Double Unders (Fx: 35)
We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK
Strength:
E3MOM 18
1 – 3: 2 Tempo Front Squats (33×1) @70 – 75%
4 – 6: 3 Front Squats @75 – 80%
Conditioning:
AMRAP 14
7 Power Clean and Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)
14 Burpees
21 Box Jump Overs (24/20)
NEW CLASS TIME!!! 9:30am on Tuesday with Coach Monika is LIVE!
No Core Blast Tonight!
Free Beginner CrossFit Class @ 7:45PM REGISTER
Strength:
E3MOM 15
10 Each Arm Alternating Dumbbell Bench Press or Barbell Bench Press
10 Ring Rows (Feet Elevated if Possible)
Conditioning:
EMOM 15
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
2: AMRAP Push Ups
3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
4: AMRAP Front Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
5: Rest
We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK
| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | |
| Tuesday | Bench Press | No Core Blast Tonight! Free Beginner CrossFit Class @ 7:45PM REGISTER |
| Wednesday | Front Squats | |
| Thursday | Gymnastics | Mobility @ 5:45PM |
| Friday | Snatch | |
| Saturday | Clean and Split Jerk Complex | Free Beginner CrossFit Class @ 12PM REGISTER |
| Sunday | Long Metcon w/ Rope Climbs | Yoga @ 10AM Skills Class @ 1:30PM (Double Unders & Toes To Bar) |
Strength:
E3MOM 15
5 Tempo Deadlifts (30×1) (Full reset on every rep)
10 Medicine Ball Hamstring Curls
Conditioning:
20 – 18 – 16 – 12 – 10
Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Run 200m After Each Round (Rx+: 300m)
Skills class 1:30pm (Double Unders & Toes To Bar)
Olympic Weightlifting class at 2:00pm
Strength:
E2MOM 10
1: Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar
10 Push Press (↑)
Rx: 3 Strict Toes to Bar + 10 Kipping Toes to Bar
10 Push Press (↑)
Fx: 3 Strict Toes to Rings + 10 Kipping Toes to Rings
10 Push Press (↑)
Conditioning:
AMRAP 15
250/200m Row (Fx: 200/150) (Rx+: 300/250)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Thrusters (115/80) (Fx: 95/65) (Rx+: 135/95)