WOD/Events

Old Rag Hike TOMORROW! RSVP and get more details Here . Meet at BCF at 7:45am, we are leaving from there promptly at 8am! 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!
FREE CrossFit Intro Class today at Noon. Open for anyone interested in trying CrossFit for the first time.
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Bench Press
3 x 10 (A)
Superset with Banded Tricep Extensons
Open Wod 11.1
AMRAP 10
30 Double Unders
15 Power Snatches 75/55
*Masters 55+, 65/55
Finisher: 50 T2B for time (Tape up your hands or bring grips so you don’t tear)

Old Rag Hike THIS Sunday! RSVP and get more details Here .Meet at BCF at 7:45am, we are leaving from there promptly at 8am! 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!
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Muscle Up Technique
RX: 3 x 4-6 with :03 hold at top (rest 1:00)
Fx: 10 x 1
4 Rounds
400 m Run
10 Power Cleans Rx: 155/105, Fx: 135/95
(RX+185/125)

Old Rag Hike THIS Sunday! RSVP and get more details Here . Meet at BCF at 7:45am, we are leaving from there promptly at 8am! 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!
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Clean and Jerk
5 x 2 (ME)
*Not touch and Go
Superset:
Front Squat 5 x 3 (A)
Strict Ring Dips 5 x 5
Finisher: 30 HSPU for time

Old Rag Hike THIS Sunday! RSVP and get more details Here . Meet at BCF at 7:45am, we are leaving from there promptly at 8am! 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!
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Partner Wod:
AMRAP 30:
1 partner works at a time:
1k Row
30 Front Rack Lunges 115/80, Fx:95/65 (in place)
40 Barfacing Burpees
50 Abmat Sit ups
Finisher: 30m handstand walk for time (skip this if your shoulders need a break)

Old Rag Hike THIS Sunday! RSVP and get more details Here . Meet at BCF at 7:45am, we are leaving from there promptly at 8am! 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!
FREE CrossFit Intro Class tonight at 6:30 pm. Open for anyone who has never done CrossFit and is interested in trying it.
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High Hang Snatch (Squat)
5 x 2
3 Rounds for Time:
25 Wall Ball Shots 20/14 (5 burpee penalty for breaking WBS)
15 Deadlifts 225/155, FX:185/125)
5 Rope Climbs Fx: 3 Rope Climbs
Finisher: 100 push-ups for time
Fx: 50
 

Congratulations to our athletes who competed in the 5th Annual BCF/CFR7 vs. CFSA Throwdown!
All of the athletes had fun and put up some excellent performances! It was a great time with CF South Arlington and we’d like to thank everyone who came out to support. Check out the results of our BCF and CFR7 athletes below.
Individual Men:
1st Place: BJ Peyton
2nd Place: Marcus Ford

Individual Women:
1st Place: Claire Reynolds
4th Place: Nicole Nieves

 
Teams:
1st Place: BCF/CFR7 Red -Anastasia, Liza, Mark D, Tucker
2nd Place: BCF Black – Meg C, Beth C, Jeff C and Ken

 
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*REMINDER*Boot Camp is canceled on Monday nights for the next 5 Weeks. We will have Open Gym at 8:30 pm instead.
Old Rag Hike THIS Sunday! RSVP and get more details Here . Meet at BCF at 7:45am, we are leaving from there promptly at 8am!  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!
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Strength/Skill Schedule This Week
Monday: Push Press
Tuesday: Snatch
Wednesday: None
Thursday: Clean and Jerk
Friday: Muscle Up
Saturday: Bench Press
Sunday: Deadlift
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Push Press
5 x 3 (ME)
 

AMRAP 15:
20 Goblet Squats 32/24, Fx: 24/16
15 Push ups
10 Box Jumps 30/24, Fx: 24/20
200 m Run
 
We are starting a gymnastics cycle where you will see at least 5 gymnastics finishers each week (as well as additional gymnastics movements in WODs). Some of these finishers will be completed during the 1 hour WOD, and others athletes will be able to finish after the WOD (obviously optional). We are hoping to see some big gains in our gymnastics stills (including endurance on movements) in the next 2 months!

Finisher: 50 pull-ups for time (if athlete hits it in 1 set, they should add 5 reps to the target)

Power Yoga today at 10am
Skills Class at 12:30pm
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Front Squat:
6 x 2 (ME)
4 rounds:
:40 work/ :20 rest
Station 1: KBS 32/24, Fx: 24/16
Station 2: Burpees
Station 3: OHS 75/55
Station: 4: Atomic Sit up 25/15

**Schedule Change** Due to the Throw Down at CFR7 we have edited the weekend schedule. This is updated on the website schedule
TODAY is the Annual throw down of BCF/CFR7  -versus- CF South Arlington! Come on out to CrossFit Route 7 (BCF’s other gym) and support your fellow athletes as they go head to head with CF South Arlington! More details Here  or join the Facebook Event Here . When driving out to CFR7 (only about 12 mins from BCF) it is located all the way back around the Tesla building. Lots of free parking available!
Today at Noon: FREE CrossFit Intro class for anyone interested, no experience needed.
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800 m Run
20 HSPU Fx: HR Push Ups
30 Power Snatches Rx: 95/65, Fx: 75/55
100 Double Unders Fx: 50 Double Unders
30 Power Snatches Rx: 95/65, Fx: 75/55
20 HSPU, Fx: HR Push Ups
800 M Run