WOD/Events

Strength:

EMOM 4
1 High Hang Muscle Clean + 2 Front Squats (↑)

Directly into…

EMOM 4
2 High Hang Squat Cleans (↑)

Conditioning:

AMRAP 6
With a Partner Alternating Full Rounds
10/7 Calorie Ski (Fx: 7/5)
5 Devil’s Press (50/35) (Fx: 35/20)

– Rest 1:00 –

AMRAP 6
With a Partner Alternating Full Rounds
10/7 Calorie Bike (Fx: 7/5)
10 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)

– Rest 1:00 –

AMRAP 6
With a Partner Alternating Full Rounds
10 Sit Ups
10 Dumbbell Deadlifts (50/35) (Fx: 35/20) (Rx+ 70/50)

Score is total reps.

NEW CLASS TIME!!! 2:30PM on Fridays with Coach Brock is LIVE!

Strength:

3 Rounds
10 Goblet or Double Kettlebell Front Rack Cossack Squats
:30 Each Arm Single Arm High Plank
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning:

2 Rounds
20 Burpees
400m Run
20 Burpees
20 Chest to Bar Pull Ups (Fx: Pull Ups)

Mobility @ 5:45PM (Guest Coach Mack!)

Strength:

E2MOM 10
2 Paused Back Squats (↑)

Rx+: :10 Pause
Rx: :07 Pause
Fx: :05 Pause

Conditioning:

AMRAP 11
22 Jumping Air Squats
22 Push Ups (Fx: 11)
22 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK

NEW CLASS TIME!!! 9:30am on Tuesday with Coach Monika is LIVE!

Healthy Fresh Meals Will Be Handing Out Free Meals between 4:15pm-6:30pm

Core Blast @ 6:45PM

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK

Free Beginner CrossFit Class @ 6:30PM REGISTER

Strength:

5 Rounds
10 Banded Biceps Curls
10 Banded Triceps Extensions
3 – 5 Strict Chest to Bar Pull Ups (Fx: Strict Pull Ups) (Rx+: Strict Ring Muscle Ups)

On biceps curls and triceps extensions, hold for :02 at 90° on eccentric.

Conditioning:

4 Rounds
18 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
6 Deadlifts (275/185) (Fx: 205/135) (Rx+: 315/215)

Skills class 1:30pm (Kipping Handstand Push Up & Handstand Walks)

New Olympic weighlifting class with Coach Brittany @ 2:00PM!

Faith and Fitness 2:30PM today!

Strength:

E2MOM 8
Rx:
1 Drop Snatch + 2 Overhead Squat (↑)

Fx:
1 Snatch Balance + 2 Overhead Squat (↑)

Directly into…

E2MOM 8
2 High Hang Squat Snatches (↑)

Conditioning:

EMOM 10
1 – 2: 35/25 Calorie Bike (Fx: 25/20) (Rx+: 40/30)
3 – 10: AMRAP
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)
10 Back Rack Lunges (95/65) (Fx: 75/55) (Rx+: 115/80)

Strength:

5 Rounds
Rx+:
5 Russian Inch Worms
5 Pike to Headstands
5 Strict Toes to Bar with :05 Hold in L-Sit on Final Rep

Rx:
5 Russian Push Ups
5 Pike to Headstands
3 – 5 Strict Toes to Bar

Fx:
5 Russian Push Ups
3 – 5 Pike to Headstands
3 – 5 Strict Leg/Knee Raises

Conditioning:

EMOM 15
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
2: Rest
3: AMRAP Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: Ring Muscle Ups)
4: Rest
5: Rest