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3
Oct

Thursday, October 4, 2018


Strength:
1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 @70%, 1 @75%, 3 sets 80%
% Based on 1RM C&J

Conditioning: 
4 rounds for time
400m Run
10 Hang Power Cleans (155/105) (Fx:115/80)
10 Push Jerks (155/105) (Fx: 115/80)

2
Oct

Wednesday, October 3, 2018

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!!
Handstand Push Up Skills Class with Coach Brandon at 6:45pm!!! Make sure to sign up on Zen Planner.
=====================================
Congrats to Coach Justin on receiving his USAW L1 over the weekend with one of the most amazing coaches in the area – Olympian Cara Heads!! #BCFknowledgebombs #continuingeducation #pursuitofexcellence

Strength:
Push Press
5×5 (ME)

18:00
Conditioning:
Tabata Thursday (on a Wednesday)
Assualt Bike Calories
Abmat Sit ups
Plate Ground to Overhead (45/25) (Fx 25/15)
Single Arm Russian Kettlebell Swings (24/16) (Fx: 16/12) (Switch arms each interval)
Rest exactly 1 minute between Tabatas, Not rotating movements

 

1
Oct

Tuesday, October 2, 2018

Core Blast is cancelled this week.
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
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!!

Gymnastics Skill: 
Kipping Pull Up Technique
Advance: 4 sets of:
RX+: 5 pull ups + 3 C2B + 1 Bar Muscle Up
Rx: 5 Pull ups + 5 C2B
Fx: 10 Pull Ups
Rest: 1:30
Conditioning: 
5 Rounds for time
“Craps”
7 Deadlifts (275/185) (Fx 205/145)
11 Box Jumps
Every 2:00 perform 2 Rope Climbs, Fx: 1, starting at 00:00

30
Sep

Monday, October 1st, 2018

Overview of week:
Monday: Front Squats
Tuesday: Kipping Pull up Technique
Wednesday: Push Press
Thursday: Hang Clean and Jerk complex
Friday: Deadlifts
Saturday: Snatches
Sunday: Split Jerks


Strength:
Front Squat
Build to heavy triple from ground
Beginners go from the racks
20 min.

Conditioning: 
AMRAP 12
200m Run
10 Front Squats (60% of Triple)
10 Burpees Over Bar

29
Sep

Sunday, September 30, 2018

Yoga with Liz at 10:00am!!!

Midline and Movement Prep:
4 Rounds for quality:
15/12 Calorie Bike
21 Weighted Sit-ups (45/25)
100’ Bear Crawl
50’ Handstand Walk or 20 Shoulder Taps
Rest 1-2 minutes between rounds

(take ~20 minutes to complete)
Conditioning:
2 Rounds of:
25 KBS (24/16)
15 Toes-to-Bar

straight into…
40 KB Snatches, alternating (24/16)

28
Sep

Saturday, September 29, 2018

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:
5 sets (ME)
Power Clean + 2 Split Jerks
20 min.

Conditioning:
AMRAP 12
12 Power Cleans (135/95) (Fx: 115/80)
12 Pull-ups
50 Double Unders
5/3 Strict HSPU (Fx: Kipping HSPU)

27
Sep

Friday, September 28, 2018


Strength:
Back Squat
5×5@75-80% (A)

Conditioning:
3 Rounds (not for time):
200m Suitcase Carry (one KB – switch sides at 100m)
200m Front Rack Carry (one KB – switch sides at 100m)
Single Leg Cross Body RDL w/ KB x 20 reps (10 each arm)
Plank (forearms) x :60
Rest as needed between movements

26
Sep

Thursday, September 27, 2018

In sadness, we must bid farewell to Coach Arthur Genuario he heads on a new adventure in San Francisco. It has been great seeing Art develop as a CrossFit athlete and coach over the last few years and he will be missed!
Come wish Art farewell Thursday morning as he coaches his final WODs!

Strength:
2 Hang Snatch + 2 Overhead Squat
1 set @70%, 1 set @75%, 3 sets 80%

% based on snatch 1rm
Conditioning:
3 RFT:
400m Run
25 Wall-Balls (20/14) (Fx: 15 Wall-Balls)
7 Burpee Bar Muscle-ups (Fx: Burpee C2B Pull-ups)