WOD/Events

14
Jan

Saturday, January 15, 2022


 

Strength:

E2MOM 20
1 Deadlift (ME)

Or…

E2MOM 20
1 – 5: 2 Deadlifts @65 – 70%
6 – 10: 1 Deadlift @70 – 75%

Conditioning:

3 Rounds
400m Run
12 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)

13
Jan

Friday, January 14, 2022

Strength:

EMOM 5
Power Clean + Front Squat (↑)
Directly Into:
EMOM 5
Squat Clean (↑)

 

Conditioning :

EMOM 16
1: AMRAP Calorie Ski
2: AMRAP Calorie Bike
3: AMRAP Box Jump Overs (24/20)
4: Rest

12
Jan

Thursday, January 13, 2022

Strength:

E2MOM 10
2 Split Jerks @80 – 85%

Conditioning:

With a Partner, Alternating Intervals
E3MOM 18
250/200m Row (Fx: 200/150) (Rx+: 300/250)
60 Double Unders (Fx: 40) (Rx+: 80)
AMRAP Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)


11
Jan

Wednesday, January 12, 2022

Get your warmer BCF gear Here! Don’t get caught in the snow without one!!!

Click here for Hoodies!


Conditioning:

“Mary”
AMRAP 20
5 Handstand Push Ups
10 Alternating Pistol Squats
15 Pull Ups

Compare to 1/4/2018

Strength:

3 Rounds
3 Turkish Get Ups Each Arm (No reset between reps)
10 Each Side Pallof Presses

10
Jan

Tuesday, January 11, 2022

Next time you see them congratulate members, Tiffany, Stephanie and Erika. They placed 3rd in the Green Beret Project competition over the weekend.



Strength:

E2MOM 20
1 Back Squat (ME)

Or…

E2MOM 20
1 – 5: 2 Back Squats @65 – 70%
6 – 10: 1 Back Squat @70 – 75%

Conditioning:

AMRAP 12
3 – 6 – 9 – 12 – 15…
Hang Power Clean and Jerk (115/80) (Fx: 75/55) (Rx+: 135/95)
Burpees Over the Bar

9
Jan

Monday, January 10, 2022

As most of you have met her, The rest will shortly. We are excited to officially announce that Monika Porter will be joining us as an Assistant Manager! She has been coaching for a few years, has her CF-L2 and brings a lot of excellent skills to our team. Monika will help us take BCF to the next level! We continue to strive in our pursuit of improvement and excellence and we have a vision for 2022 being the best year ever for what we offer our members! This will include new WOD times (weekday mid-mornings), more secondary coaches on large WODs and a large increase in open gym options (all day Sunday, Monday, Tues and Wed)!!


Weekly OverviewEvents/Classes
MondayGymnastics EMOM 5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport
7:30PM @ BCF, Momentum Nutrition Challenge seminar. Sign up on Zen Planner
TuesdayBack SquatCore Blast @ 6:45PM
Mobility @ 6PM Foot, Ankle and Calf
Wednesday“Mary” No Skills Class
ThursdaySplit Jerks
FridayPower Clean Front Squat Complex
SaturdayDeadlift
Sunday
Gymnastics EMOM
Yoga: 10AM!

NEW CLASSES:
– skills class 1:30pm
– WOD 4:30pm
– Open Gym 12:15-5:30pm

Strength:

EMOM 16
1: 8 – 12 Seated Leg Raises
2: :45 Double Kettlebell Front Rack Hold
3: 3 – 5 Ring Muscle Ups (Fx: 5 Russian Push Ups + 5 Chest to Bar Pull Ups)
4: 8 Alternating Barbell Side Bends

Conditioning:

4 Rounds
8 Each Side Kettlebell Suitcase Deadlifts (32/24) (Fx: 24/16)
16 American Kettlebell Swings (32/24) (Fx: 24/16)
32 Sit Ups (Rx+: Weighted (25/15))

7
Jan

Saturday, January 8, 2022


 

Strength:

EMOM 15
1 Power Snatch (ME)

Conditioning:

3 Rounds
500/450m Row (Fx: 450/400)
25 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
25 Toes to Bar (Fx: 15)

Time Cap 15:00