WOD/Events

Mighty Meals will be at BCF serving up breakfast with egg quiche, potato hash and turkey sausage Monday morning!

Overview Of The Week:
Monday: Deadlifts 
Tuesday: Front Squats 
Wednesday: Hang Power Snatch 
Thursday: Pistols 
Friday: Strict Press 
Saturday: Open Workout 19.2 
Sunday: Thrusters

5 year member Highlight: Jeff Capasso

– How many days a week do you workout (and typically what time slot)?

6 days – 6:30 PM (unless I have to be Morning Jeff)

– What is your favorite thing about BCF?

All of the life-long friends that I’ve made.

– What is your favorite movement/workout? Least favorite?

Favorite: Anything gymnastics.

Least Favorite: Anything with squatting.

– What is your favorite post WOD meal?

Grilled chicken tenders from First Down.

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Strength:

EMOM 15:
Min 1: 4 Touch and Go Deadlifts (ME)
Min 2: 7/5 Ring Muscle Ups
Min 3: 50 Double Unders

Conditioning: 

AMRAP 12
12 DB Snatch 50/35 (Fx:35/20) (6 Each Side)
12 Box Jumps (24/20)
12 In-Place Overhead DB Lunge 50/35 (Fx: 35/20) (6 Each Side)

Yoga with Kristen at 10:00am!!!

Mobility/Skills Class with Coach Brandon is cancelled for today!

Check Zen Planner! Open gym will be shortened to 12:15-1:15PM today!

Skills:

Rope Climb Development

RX: 6 Legless Rope Climbs from floor seated positions

FX: 2 Legless + 6 Rope Climbs

Conditioning: 

AMRAP 5
15/12 Cal Ski Erg
10 Toes To Bar

Rest 5:00

AMRAP 5:
15/12 Cal Bike
10 Dual Dumbbell Hang Squat Cleans (50/35) (Fx: 35/20)

Rest 5:00

AMRAP 5:
15/12 Cal Row
10 Hang Kettlebell Snatches (24/16) (5L/5R)

Rest 5:00

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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19.1!!!

CrossFit Open 19.1

AMRAP 15
19 Wall Balls (20/14) (Scaled and Masters: 14/10)
19 Calorie Row

Open Gym From 1:00-3:30PM will be cancelled for today! 

5 Year Member Highlight: Nikki Irving

– How many days a week do you workout (and typically what time slot)?

CrossFit 2-3 days/week the 5:30pm classes mainly.

– What is your favorite thing about BCF?

 The people 🙂

– What is your favorite movement/workout?Least favorite?  

Fav – lunges, squats, abs. Least – clean and snap, or is it press, or push.  Whatever the movement is where you toss the bar over your head – hate it.

– What is your favorite post WOD meal?  

Big Buns or Taco Bell

– What accomplishment are you most proud of (inside or outside the box)?

 The friendships I’ve made…and the little triceps I’ve developed.

– What is one goal you would like to accomplish in the next year?  

Run as fast as Rich

– What advice can you provide to people new to the box?  

It’s ok to modify! Don’t be intimidated, everyone started in the exact same spot as you.  If you are not comfortable with the movements, come hang out with me, Christina, Jen, and Stef.  We’ll help you modify.

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Strength: 

3RM Push Jerk
18:00

From the floor

Conditioning: 

5 Rounds for Time
10/7 Ring Dips
10 Box Jump Overs (24/20)
10 Chest to Bar Pull ups (Fx: Pull ups)

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment from 5:00 – 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:

Every 90 seconds for 15:00
2 Deadlifts

Increase load every set

Conditioning:

10-8-6-4-2
Front Squat (155/105) (Fx: 115/80)
Burpees over the Bar
DB Power Cleans (50/35) (Fx: 35/20)

Finisher: 

Accumulate a 6:00 plank on elbows

Skills: 

Kipping Pull Up Technique
4-5 Sets of
Rx+: 6 Pull ups + 4 Chest to Bar Pull ups + 2 Bar Muscle ups
Rx: 6 Pull + 4 Chest to Bar Pull ups
Fx: Max Effort

Conditioning: 

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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Core Blast with Shauna at 6:45pm!!

Strength:

4 Supersets of:

4 Bench Press @ 75-80%(A)
12 Barbell Back Rack Lunges (6L/6 R) (ME: From the floor)

Rest as needed

Conditioning: 

For Time:
30/25 Cal Assault Bike or Ski Erg
50 Wall Ball Shots (20/14)
50 Power Snatches (75/55)

“Overview Of The Week:
Monday: “Grace”
Tuesday: Dumbbell Bench Press
Wednesday: Kipping Pull-ups
Thursday: Deadlifts
Friday Thrusters
Saturday: 19.1
Sunday: Rope Climb Skill Work 

5 Year Member Highlight: Ciara Cluck

My favorite lift is a heavy power clean.I love clean complexes. My least favorite is anything with a snatch involved. I’m usually a 5:30 or 6:30 pm. I hate mornings. I love BCF because it’s like a second home to me. I started at BCF when I moved here from Arkansas and have never looked back.

It’s been an awesome 5 years of growth with the best people.

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Conditioning: 

“Grace”
For Time
30 Clean and Jerks (135/95)

12:00 Cap
Compare: 2/13/18

Finisher: 

Every 90 seconds for 18:00
2 Back Squats

Increase load every set