WOD/Events

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

7 days per week overall. 3-4 days of CF

– What is your favorite thing about BCF?

The staff!!! The coaches are very passionate, they pay attention, the actually want to help you improve. You can tell it’s more than a job to them.

– What is your favorite movement/workout?

Cleans / anything body weight

– Least favorite?

Overhead squat

– What is your favorite post WOD meal?

Baked cod with panko, italian bread crumbs, pecorino ramono cheese and french green beans

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

It’s a toss up between suckering Jaclyn Smyth to marry me and building up my strength to be able to use body weight or more for a good amount of lifts.

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

Ring muscle up is my ultimate goal

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

Stick with it and don’t become another victim of the suck. After you start you will see effects right away, then comes the suck. If you can make it through the suck, real permanent progress can be achieved.

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Strength: 

E2MOM 12
2 Deadlifts @85-90%

Conditioning: 

5 Rounds:
Min 1: 5 Touch and Go Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
Min 2: AMRAP HSPU (Rx+: 4″/2″ Deficit)
Min 3: Rest

Philippians 4:13 – I can do everything through him who gives me strength.

NEW CLASS ALERT!!!

We have added a new Thursday 3:30pm class.

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The polls are open: Vote for BCF for Best of NoVA CrossFit Gym!!!

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Congratulations to the newly married Mr. and Mrs. Rubino!!! We hope you are enjoying your honeymoon.

Strength:

E2MOM 16
3 Front Squat @80-85%

Conditioning: 

AMRAP 12
20 Russian Swing (32/24) (Fx: 24/16)
10 Box Jump (30/24) (Fx: 24/20) (Rx+: 36/30)
10 Goblet Alternating Pistols (24/16) (Fx: Reverse Goblet Lunge 16/12)

Quick Reminder we now have a 3:30PM WOD on Thursday! 

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This Super Bowl Sunday class schedule will have the 5:30PM WOD Moved to 4PM! Also open gym will be shortened from 12:15-1:45PM. Make sure you check Zen Planner.

Strength: 

E3MOM 24
Row 250
1 Snatch

Score is heaviest Snatch. Athletes increase weight for every 3 min interval if they make their lift at the selected weight. If a lift is missed, athletes may attempt it again as many times as they would like in the 3 min interval.

Stagger 1 min

Core Strength Development:

3 Rounds
10 Ring Push Ups into max Ring Plank Hold (Fx: 7 Ring Push Ups)

Rest 1-2 min between rounds.

Scale to push ups and plank hold on the ground.

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!!

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Core Blast with Shauna at 6:45pm!!

Strength: 

E2MOM 20
Power Clean + Hang Power Clean (ME)

Conditioning:

For Time
30 Cal Ski Erg
30 Cal Assault Bike
30m Handstand Walk (Fx: 30 Shoulder Taps)

Overview of The Week:
Monday: “Kalsu”
Tuesday: Clean Complex
Wednesday: E3MOM Row and Snatch 
Thursday: Front Squats
Friday: Deadlift
Saturday: Open WOD 15.3
Sunday: Push Press Complex

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5 Year Member Highlight: EB Srygley

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Conditioning:

Kalsu is a Hero WOD which honours Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war.

“Kalsu”

For Time
100 Thrusters (135/95 lb)
EMOM 5 Burpees including 0:00

Finisher:

Couch Stretch 2:00 min/leg

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon at 12:20pm focusing on Ring Muscle Ups! 

Conditioning:

“Diane”

21 – 15 – 9
Deadlift (225/155)
Handstand Push Ups

Post WOD Finisher: 

Rope Climbs
RX+: 15 Ascents for time
Rx: 12 Ascents for time
Fx: 9 Ascents for time

Compare to 8/23/18

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!!

Strength: 

E2MOM 12
2 Back Squat@85-90%

Conditioning: 

3 Rounds
500m Row
100 Double Unders (Fx: 75 Double Unders)
10 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)

Rest 1 Minute after each round.


5 Year Member Highlight: Gary Greenfest
– How many days a week do you workout (and typically what time slot)?
When I had more time 3-5 x per week in the afternoon (5:30pm).
– What is your favorite thing about BCF?
The community, friendly competition, as well as the quality of the coaching which can’t be minimized.
– What is your favorite movement/workout? Least favorite?
 My favorite workout is one that involves technique, strength, and cardio; traditional Crossfit movements with a run.  Crossfit Total is NOT my strength, no pun intended.
– What is your favorite post WOD meal?
 Burger and shake (earn the calories I just burned).
– What accomplishment are you most proud of (inside or outside the box)?
 It has to be just starting Crossfit to begin with after not having any lifting background whatsoever.  I missed the competitiveness of playing sports and getting back into something with similar characteristics was rewarding.
– What is one goal you would like to accomplish in the next year?
 Keeping the injuries low and just keep going.
– What advice can you provide to people new to the box?
 Taking the time to learn the correct techniques will pay off in the long run.
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Strength:
Ski Erg
50/40 Calories for time
Compare to 10/29/18
Conditioning: 
4 Rounds
Work 3:00/Rest 1:00
AMRAP
10 Push Jerk (135/95) (Fx: 95/65) (Rx+: 165/115)
3 Bar Muscle Ups (Fx: C2B) (Rx+: 5 Bar Muscle Ups)
Athletes pick up where they left off on each work period.