WOD/Events

Overview of week:
Monday: Power Clean E2MOM
Tuesday: Partner WOD
Wednesday: Back Squat
Thursday: Ring Muscle Ups
Friday: Deadlift
Saturday: Paralette Skills/ EMOM 20
Sunday: Hang Power Snatches

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Morning schedule no changes

Afternoon

3:30 & 4:30PM WOD only – please reserve classes

Strength: 

E2MOM 14
3 Touch and Go Power Cleans (ME)

Conditioning:

AMRAP 15:
25 ABMAT Sit-ups
200m Row
15 Push Ups
10 C2B (Fx: Pull Up)
5 Bar Muscle Ups (Fx: C2B Pull-ups)

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon at 12:20pm focusing on upper back and shoulders!!

Strength:
12 Mins to Establish a 2RM Box Jump
2 Feet Take off, No stepping start

Conditioning:
Every 4:00 for 20:00
10/7 Cal Ski
100 m suitcase Carry (24/16) 
10 Push Press (Rx: 135/95) (Fx: 115/80)
10 KB Pistols (24/16) (Fx: pistols)

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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7:00 AM Comp Class Canceled

Strength:

Back Squat
2RM

Conditioning:

AMRAP 10:
1-2-3-4-5-6 Etc.
Ring Muscle Up (Fx: Pull ups + dips)
Front Squat (155/105) (Fx: 115/80) (RX+185/125)
20 Double Unders

RX-: Bar Muscle Ups

5:30 PM Boot Camp class Canceled

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If you missed it in the nutrition newsletter, Megan Crozier announced that the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time.

You can read up on all the details and sign up HERE!

Strength/Skill:

Rope Climb Technique
RX: 30 Cal Ski
7 Rope Climbs

Fx: 20 Cal Ski
4 Rope Climbs

Conditioning:

6 Rounds
AMRAP 2
7 Cal Bike
7 Toes to Bar
7 Kettlebell Swings (32/24) (Fx: 24/16)

Rest 2:00

Athletes start where they left off

7:30PM Canceled 

8:30PM Canceled 

Strength:

Deadlift 
2RM

Conditioning:

3 Rounds
10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+155/105)
20 Front Rack Lunges (135/95) (Fx: 115/80) (Rx+155/105)
30 Ft. Handstand Walk (Fx: 20 Shoulder taps)

3:15 – 4:30PM Open Gym

4:30PM Holiday WOD

At CFR7 we have Open Gym from 11am – 1pm and a WOD at 12pm – feel free to join!

Strength:

E2MOM 20 Mins
Snatch + OHS (ME)

Conditioning:

AMRAP 9
3/2 Bar Muscle Ups, Fx: 3 Chest to bar Pull ups
6 Overhead Squat (115/80) (Fx: 95/65)
9 Burpees

Merry Christmas BCF! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season!

Matthew 1:21-23 She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” All this took place to fulfill what the Lord had said through the prophet:  “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).

John 3:16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

10:00AM Holiday WOD Only

Overview of Week:
Monday: Holiday WOD
Tuesday: Gym Closed Merry Christmas
Wednesday: Snatch/Over Head Squat
Thursday: Deadlift
Friday: Rope Climbs
Saturday: Back Squats
Sunday: Max Hieght Box Jump

Conditioning:

“Santa’s lil’ Helper”
In teams of 3, 1 always rowing
AMRAP 30
50 Rooftop Jump and Overs (24/20)
10 Power Snatches (135/95) (Fx: 115/80)
50 Icicle Push Ups (Fx: HR Push ups)
10 Power Snatches (135/95) (Fx: 115/80)
50 Gift to Shelf (135/95) (Fx: 115/80)
10 Power Snatches (135/95) (Fx: 115/80)
50 Snowball Shots (20/14)
10 Power Snatches (135/95) (Fx: 115/80)

Score is Rounds and Reps + Total Cals
*Elves MUST tag hands switching from reps in Movements and Rower

Translate:
Rooftop Jumps and Overs=BJO
Icicle Push Ups = HSPU
Gift to Shelf =Power Clean and Jerks
Snowball Shots = WBS