WOD/Events

Holiday Schedule
Thurs 12/28 regular schedule but Core Blast and 8:30pm cancelled
Fri 12/29 regular schedule but Boot Camp cancelled
Sat 12/30 9am WOD and Open Gym, 10am WOD, 11am WOD, 12-1pm Open Gym
Sun 12/31 11:15am WOD and 12:15-1:30pm Open Gym (yoga and 5:30pm WOD cancelled)
Monday 1/1 12pm WOD

BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now – the price goes up January 1st!

10 min HSPU AMRAP
Rx: Strict
Fx: kipping Games standard/1 abmat
Rx+: Deficit 4/”2″
 
“Fight Gone Worse”
3 Rounds:
1:00 Max Wall Ball Shots 20/14
:30 Rest
1:00 Max KB Sumo Deadlift High Pull 32/24, Fx:24/16
:30 Rest
1:00 Max Box Jumps 24/20
:30 Rest:
1:00 Push Press 95/55, Fx:75/55
:30 Rest
1:00 Max Assault Bike Cals
:30 Rest
*Score is total reps

Strength/Skill Schedule
Tuesday: Overhead Squat/ Partner WOd
Wednesday: Deadlift/ Tabata
Thursday: Handstand Push Ups/ Fight Gone Worse
Friday: Snatch EMOM
Saturday: Hero WOD “McGhee”
Sunday Weighted Pull ups/ 5 RFT

Holiday Schedule
Wed 12/27 regular schedule but Boot Camp and 8:30pm WOD cancelled
Thurs 12/28 regular schedule but Core Blast and 8:30pm cancelled
Fri 12/29 regular schedule but Boot Camp cancelled
Sat 12/30 9am WOD and Open Gym, 10am WOD, 11am WOD, 12-1pm Open Gym
Sun 12/31 11:15am WOD and 12:15-1:30pm Open Gym (yoga and 5:30pm WOD cancelled)
Monday 1/1 12pm WOD

Deadlift
5 x 5 (A)
Superset with
5 Tall Box Jumps (Step down)
 
Tabata:
Ring Rows
Lunges
Abmat Situp
Push ups
*1 full tabata per movement/not rotating.

HOLIDAY SCHEDULE
Tues 12/26 12pm WOD and Open Gym and 5:30pm WOD
Wed 12/27 regular schedule but Boot Camp and 8:30pm WOD cancelled
Thurs 12/28 regular schedule but Core Blast and 8:30pm cancelled
Fri 12/29 regular schedule but Boot Camp cancelled
Sat 12/30 9am WOD and Open Gym, 10am WOD, 11am WOD, 12-1pm Open Gym
Sun 12/31 11:15am WOD and 12:15-1:30pm Open Gym (yoga and 5:30pm WOD cancelled)
Monday 1/1 12pm WOD

Overhead Squat
EMOM 8:
2 Overhead Squats (A)
 
Switching every 500 meters
*Reps stop when Rower Stops
“Team Benchmark 3000”
*3k-2k:
Max Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
*2k-1k
Max Clean and Jerks 135/95, Fx:115/80
*1K-0
AMRAP
Max Snatches 135/95, Fx:115/80
Set Rowers to 3,000 meters
Scoring is you vs your partner on total rounds/reps completed in the WOD!

*The gym is closed today. Enjoy the holiday with your family and friends*

 
Matthew 1:21-23 21 “She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
22 All this took place to fulfill what the Lord had said through the prophet: 23 “The virgin will conceive and give birth to a son, and they will call him Immanuel”(which means “God with us”)

HOLIDAY SCHEDULE
Sun 12/24 9am Open Gym and 10am WOD
Mon 12/25 Closed
Tues 12/26 12pm WOD and Open Gym and 5:30pm WOD
Wed 12/27 regular schedule but Boot Camp and 8:30pm WOD cancelled
Thurs 12/28 regular schedule but Core Blast and 8:30pm cancelled
Fri 12/29 regular schedule but Boot Camp cancelled
Sat 12/30 9am WOD and Open Gym, 10am WOD, 11am WOD, 12-1pm Open Gym
Sun 12/31 11:15am WOD and 12:15-1:30pm Open Gym (yoga and 5:30pm WOD cancelled)
Monday 1/1 12pm WOD

Press Complex
5 sets:
2 Push Jerks + 1 Split Jerk
Beginners: 5 x 3 Push Jerks
 
3 Rounds:
1:00 Max Assault Bilke Cals
1:00 Rest
1:00 Max Air Squats
1:00 Rest
1:00 Max Push Press 95/65
1:00 Rest

Squat Clean
Find 1RM
 

21-15-9
Thruster 95/65, Fx: 75/55
KB Snatch* 32/24, Fx: 24/16
T2B Fx: Sit-ups
*going from the hang or ground is acceptable
*going from the hang or ground is acceptable

6:30pm WOD is cancelled Fri night due to low class reservations. Please reserve classes during the holidays!
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Deadlift
5 x 5 (A)
 
7 Rounds for time:
7 Hang Power Cleans 135/95, Fx: 95/65
7 Burpees over Bar

BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now!

Bench Press
5 x 5 (A)
 
AMRAP 12:
200 Meter Row
50 Double Unders
10 Toes to Bar
*Use AAB for large Classes