WOD/Events

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!!

Conditioning I:
For time:
30/25 Calorie Bike
20 Burpee Box Jump Overs (24/20)
10 Ring Muscle-ups (Fx: 10 C2B, 10 Ring Dips)
Time cap: 6 min.

Conditioning II:
Alternating sprints on rower with a partner; rest while partner works
100m
200m
300m
400m
500m
400m
300m
200m
100m

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!!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5:00-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Strength:
2 Hang Clean + 2 Front Squat
1 set @70%, 1 set @75%, 3 sets @80%
% based on clean 1rm
Conditioning:
4 RFT:
200m Run
20 Russian KBS (32/24) (Fx: 24/16)
20 Hollow-Rocks

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Overview of Week:
Monday: 30min Partner AMRAP
Tuesday: Clean Complex
Wednesday: Rower Sprints
Thursday: Snatch Complex
Friday: Back Squat
Saturday: Power Clean and Jerk
Sunday: Midline and Capacity Work
Congratulations to our BCF Masters Athletes who competed this weekend!!

Conditioning:
AMRAP 30, with a partner (one working at a time):
30 Cal Row
60 Box Jumps (24/20)
30 Cal Row
60 Overhead Walking Lunges (45/25)
30 Cal Row
60 Push-ups
30 Cal Row
60 Sit-ups
Post-WOD Skill Work:
Work on a gymnastics skill of your choice.

Yoga with Liz at 10:00am!!!
Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith at 4:00pm. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!

Strength:
Deadlift
5×5@70-75% (A)
Conditioning:
On a 20:00 Clock:
30 Thrusters (115/80) (Fx: 95/65)
2000m Run
30 Thrusters (115/80) (Fx: 95/65)
AMRAP Burpee Box Jump Overs (24/20”)

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!!
Competitors WOD tomorrow morning is cancelled. Morning open gym will be 8:00 – 9:00am.

Strength:
Hang Snatch
1×3 @70%, 1×3 @75%, 3×3 @80%
Conditioning:
For time:
21-15-9
Overhead Squats (115/80) (Fx: 95/65) (Rx+: 155/105)
HSPU (Rx+: 4/2″ deficit)

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. 
He is survived by his wife Amy and three children, Michael, Landon, and Olivia.
Gymnastics Skill Work:
10 Minutes:
Handstand Walk and/or Ring Muscle-up Practice
Advanced:
EMOM 10:
Even: 1-5 Ring Muscle-ups (pick a number and stick to it for consistent sets)
Odd: 20’ Handstand Walk
Hero WOD:
“Roy”
Five rounds for time:
15 Deadlifts (225/155)
20 Box jumps (24/20)
25 Pull-ups

Strength:
Hang Clean
1×3 @70%, 1×3 @75%, 3×3 @80%
Conditioning:
3 Rounds, with (Rx = 50/35) (Fx = 35/20) (Rx+ = 32/24 KG KB):
200m Run
20 DB or KB Box Step Overs (24/20”)
20 DB or KB Reverse Lunges
20 DB Power Cleans*
DB must contact floor with at least 1 head of DB, One DB in each hand

FREE Nutrition Seminar with Megan Crozier 7:30pm: Nutrition Strategies for Performance, Fat Loss, and Stress-free Living (7:30pm WOD will be cancelled)
 Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Kipping Pull-Up Skills Class with Coach Brandon at 5:45pm.

Strength:
7 min.
Build to 3RM Push Press
7 min.
Build to 3RM Push Jerk
7 min.
Build to 3RM Split Jerk
Conditioning:
“The BCF WOD”
AMRAP 20:
5 chest to bar pull ups
5 ring dips
15 air squats
Compare to 2/13/2014 and 2/12/15