WOD/Events

Get excited BCF members! This Saturday, October 13 at 4:30pm the 7th annual BCF vs. CFR7 vs. CFSA Throwdown will be going down! Come cheer on your top athletes in a fun, friendly competition!
3 DAYS LEFT TO SIGN UP!!! If you want to know what foods actually help your energy and performance, check out the Nutrition Reset Program starting October 15. For more info and to sign up, click here.

Conditioning: 
Team Day
AMRAP 7
Max Bar-facing burpees
Rest 3:00
AMRAP 7
Max Assault Bike Calories
Rest 3:00
AMRAP 7
20 Push Ups
30 Abmat Sit ups
Rest 3:00
AMRAP 7
Max Ski erg Calories
1 working, 1 resting. break up reps as desired

Get excited BCF members! This Saturday, October 13 at 4:30pm the 7th annual BCF vs. CFR7 vs. CFSA Throwdown will be going down! Come cheer on your top athletes in a fun, friendly competition!

Gymnastics Strength: 
In 15:00 Athletes must Accumulate
50 Strict C2B Pull Ups  (Fx Strict Pull Ups)
40 Strict Handstand Push ups (Fx Kipping)
30 Strict Toes to Bar (Fx Kipping)
Break reps and movements as desired. Rest as needed.
RX+: Straight through
Scaled Athletes should perform:
Ring Rows
Hand release Push ups
V-Ups
Conditioning: 
Running Intervals
Run 400m
100m Easy
Run 300m
100m Easy
Run 200m
100m Easy
Run 100m
100m Easy
Score is total time

Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a Bootcamp class is welcome to come check out what BCF has to offer!!

Strength: 
E3MOM 21 min.
2 Snatches (ME)
Not touch and go
Conditioning: 
21-15-9
Overhead Squat 115/80 (Fx 95/65)
Ring Dips

Core Blast is cancelled this week.
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!!

Skill/Strength:
Rolling Dice Warm up
Resting Athletes performs Plank hold
Conditioning: 
4 Rounds of
AMRAP 5
15/12 Cal Row
30 Double Unders
15 Wall Ball shots (20/14)
Rest: 5:00
Pick up new amrap where last round ended.
5 Burpee Penalty for breaking up WBS
Finisher: 
Accumulate a 3:00 Freestanding Hand Stand hold

If you want to know what foods actually help your energy and performance, check out the Nutrition Reset Program starting October 15. For more info and to sign up, click here.
Overview of week:
Monday: Back Squat
Tuesday: Quadruple AMRAP 5
Wednesday: Snatch
Thursday: Strict Gymnastics Strength
Friday: Partner Metcon
Saturday: Clean
Sunday: Tempo Bench Press

Strength: 
Back Squat
5×5 (ME)
Conditioning: 
“Panda”
AMRAP 10
3 Bear Complex (135/95) (Fx 95/65)
5/3 Muscle Ups (Fx 5 C2B Pull Ups)
Bear Complex: 1 Power Clean + 1 FS +1 Push Press + 1 Back Squat + 1 Push Press

Yoga with Kristen at 10:00am!!!

Strength: 
Split Jerk
5×2 @ 80-85% (A)
Conditioning: 
3 Sets
8 Tempo Dumbbell Bench Press (3010)
16 Tempo Dumbbell Row 3010 (8L/8R)
20 Hollow Rocks (Rx+: GHD Sit ups)
20 Slam Balls
Rest as needed

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: 
E3MOM 21 min
3 Snatches (ME)
Not touch and go
Conditioning: 
Partner WOD
AMRAP 18
30 Hang Power Snatches 115/80 (Fx:95/65)
40 Wall Ball Shots (20/14)
50 Cal Row

Strength: 
Deadlift
5×5 @75-80% (A)
Conditioning:
5 Rounds of
5 Strict handstand Push ups
10 Dumbbell Front Rack Lunges (50/35) (Fx: 35/25) (Rx+ 70/50) (2xDBs),
5 Strict C2B Pull Ups (Fx: Pull ups)
50 Double Unders (Fx: 25 Double Unders)
Rest exactly 1:00
15:00 Cap

Finisher:
Accumulate a 6:00 High Plank
*Focus on Hollow Position