WOD/Events

Core Blast with Shauna at 6:45pm!!!
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!!
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.
Congratulations to Stefanie and Michael!!!

Strength:
Back Squat
5×5 @70-75% (A)
Conditioning:
6 Rounds, with a partner, alternating rounds
500m Row
10 Unbroken Power Cleans (115/80) (Fx: 95/65)
20 Single Arm DB Thrusters (10L/10R) (50/35) (Fx: 35/20)
Waterfall style, Partner 1 may not pass Partner 2
Continue this pattern until 6 rounds are complete.

Overview of Week:
Monday: Deadlift
Tuesday: Back Squat and Partner WOD
Wednesday: Push Press/ Push Jerk/ Split Jerk
Thursday: Hang Clean
Friday: Hero WOD “Roy”
Saturday: Hang Snatch
Sunday: Deadlift


Strength:
Deadlift
5×5 @65-70% (A)
Conditioning:
AMRAP 12:
200m Run
21 KBS (32/24) (Fx: 24/16)
15 Toes-to-Bar
9 Burpees

Yoga with Liz at 10:00am!!!

Gymnastics Conditioning:
For time:
10 Ring Muscle-ups (Fx: 15 Ring Dips, 15 Pull-ups)
21 HSPU (Rx+: Strict)
8 Muscle-ups (Fx: 12/12)
15 HSPU
6 Muscle-ups (Fx: 9/9)
12 HSPU
4 Muscle-ups (Fx: 6/6)
9 HSPU
2 Muscle-ups (Fx: 3/3)
6 HSPU
*20 minute cap
Conditioning:
Teams of 3
5000m Row
Switch every 250m, whenever a partner transitions off the rower, they perform 15 push-ups

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:
Tempo Front Squat (33×1)
5×3 (ME)
Conditioning:
Teams of 2
For time:
800m Run buy-in
50 Alternating Burpee Box Jump (24/20)
Straight into…
20 Alternating Rounds:
5 Chest to Bar Pull Ups (Fx: Pull-ups)
3 Ground to OH 135/95 (Fx: 115/80) (Rx+: 155/105)

Strength:
High Hang Clean
1×3 @65%, 1×3 @70%, 3×3 @75%
Conditioning:
EMOM 15
Minute 1: 15/12 Cal on Assault Bike (Fx: 12/10)
Minute 2: 15 Hollow-Rocks (Fx: 12 Hollow-Rocks)
Minute 3: 15/12 Cal Row (Fx: 12/10)
Minute 4: 20 Russian KBS (32/24) (Fx: 24/16)
Minute 5: Rest

Strength:
Push Press
5×5@65-70% (A)
Conditioning:
5 RFT:
400m Run
30 Wall-Balls (20/14) (Fx: 20 Wall-Balls) (Rx+: 30/20)

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!!

Strength:
Hang Power Snatch
1×3 @65%, 1×3 @70%, 3×3 75%

Conditioning:
AMRAP 15
60 Double-Unders
30 Alternating Reverse Lunges Front Racked Barbell (95/65) (Fx: 75/55)
30 Alternating Single-Arm Dumbbell Snatches (50/35) (Fx: 35/20)

Current Programming Block:

Core Blast with Shauna at 6:45pm!!!
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!!

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Hero WOD:
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/155)
7 Burpees
7 Kettlebell swings (32/24)
7 Pull-ups

*Compare to 7/22/2017