WOD/Events

TODAY Yoga at 10am. Free for Members, $10 to Drop In
Skills Class at 12:30pm to work on CF skills
Tuesday, November 1 at 6:30pm – Free Nutrition Seminar with Derrick Deal. Details Here Facebook event Here.
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2 Front Squat:
EMOM 10
*Heavier than 10/11
AMRAP 12:
10 KB hang Power Cleans 24/16, Fx: 16/24
10 KB Push Press
10 Overhead KB lunge 24/16, Fx: 16/24
Finisher:
Muscle Up
1-2-3-4 to 8.
*Must reset betwen sets, the goal for top athletes is to end with 8 UB

TODAY FREE Mobility Seminar at 1pm by Coach Marcus
FREE CLASS today at Noon. Crossfit Intro for beginners. No experience needed, email: [email protected] to Sign Up
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Power Snatch
6 x 1 (ME)
BCF/CFR7 vs. CFSA Team WOD #2:
20 min AMRAP with team of 4 (only 1 guy and 1 girl working at a time, reps can be divided among the team as desired):
60 power snatches 95/65
80 burpee box jumps 24/20
100 pull-ups
200 double unders
Run 200m as a pair each carrying a 20/14 medball as a pair, then tag partners and they complete the run

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF
Tuesday, November 1 at 6:30pm – Free Nutrition Seminar with Derrick Deal. Details Here Facebook event Here.
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Kipping Toes 2 Bar Technique:
Rx: 3 x ME UB
Rest :90
Fx: 3 x 8-12
EMOM 18:
Min 1: 5 Deadlifts at 80%
Min 2: 12/8 HSPU Fx: 10
Min 3: 10 Pistols
Finisher:
100 Hollow rocks for time
Fx: 60 Hollow Rocks
*If athlete is unable to round their back properly, teach 1 leg or 2 leg hold while rocking.

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF
Tuesday, November 1 at 6:30pm – Free Nutrition Seminar with Derrick Deal. Details Here Facebook event Here.
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Spilt Jerk
5 x 2
*From the Rack
3 Rounds:
400 m run
10 Push Jerks 155/105, Fx: 115/80
20 Box Jump overs 24/20 (*feet land on top of the box)

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF
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“Barbara”
5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
*Rest exactly three minute between rounds (recorded times includes the 12 min or rest during the metcon)
**Compare to 1/23/2015″

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF
FREE CrossFit Intro Class tonight at 6:30pm. No experience needed. Email: [email protected] to Sign Up
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Back Squat
Find a Heavy triple in 15:00
then, perform 2 drop sets at 90%
5 Hard Fast Rounds
20/17 Cal Row
50 Double unders
*1:00 rest
Finisher:
50 Supermans
*Ankles together
-toes pointed
-Arms locked out overhead

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF
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Strength/Skill Schedule This Week
Monday: Turkish Get Ups
Tuesday: Back Squat
Wednesday: “Barbara” Benchmark
Thursday: Split Jerk
Friday: Kipping Toes to Bar Technique
Saturday: Snatch
Sunday: Front Squat
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TurKish Get Ups
Rx: 3 x 10 (ME) 5 each side
Fx: 3 x 10 (A) 5 each side
BCF/CFR7 vs. CFSA Individual Throwdown WOD #2 “Long and Hard”
For time:
100 Double Unders
50 Wall Ball shots 20/14
40 Front Rack Lunges 135/95, Fx: 95/65
30 Barfacing Burpees (lateral at BCF)
20 Clean and Jerks 135/95, Fx: 95/65
5 Rope Climbs 15′, Fx: 12′
20:00 Cap
Finisher:
50 Strict HSPU
Fx: 50 kipping”

Old Rag Hike THIS MORNING, we are leaving from BCF promptly at 8am! RSVP and get more details Here . So far there’s a great group of people signed up to go, should be a gorgeous day for a hike. Come join in the fun!
Yoga at 10am! Free for all CrossFit Members. $10 for any non-members to Drop In
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Deadlift
3 x 8 (A)
For Time:
50 S2OH 135/95
50 Air Squats
50 Pull Ups
50 Cal Row
Finisher: 100 ABMAT sit-ups for time