Get your pre-order in for our NEW SHIRTS!!
Strength:
4 Rounds
10 Each Arm High Plank Banded Lat Pulls
10 Each Arm High Plank Banded Pull Throughs
10 Russian Twists With :03 Hold in Center
Conditioning:
4 Rounds
28 Russian Kettlebell Swings (32/24) (Fx: 24/16)
21 Sit Ups
14 Burpees Over the Kettlebell
Huge Congrats to Coach Stacey for completing her CrossFit L2 this weekend!!
Strength:
EMOM 6
Power Snatch + Overhead Squat (↑)
Directly Into:
EMOM 6
Squat Snatch (↑)
Conditioning:
“16.3”
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle Ups
Due to weather conditions, we are cancelling all morning classes tomorrow, Monday January 17th.
The following classes are cancelled: 5:30AM WOD 6:30AM WOD/ Open gym 7:30AM WOD/ Open gym.
We will be assessing the conditions throughout the morning so check back here for details before you head in. Apologies for the inconvenience!
| Weekly Overview | Events/Classes | |
| Monday | Partner WOD | Happy Martin Luther King Jr Day!! |
| Tuesday | Snatch & Overhead Squats | Core Blast @ 6:45PM Mobility @ 6PM (Knees and Hips) Free Beginner CrossFit Class @ 7:45PM REGISTER |
| Wednesday | Core Strength | |
| Thursday | Power Clean Complex | |
| Friday | Handstand Walk Strength | Rope Climbs in WOD |
| Saturday | “CrossFit Total” | |
| Sunday | Split Jerk | Yoga @ 10AM NEW CLASSES: – Skills Class @ 1:30PM (Kipping and Butterfly Pull Ups) – WOD @ 4:30PM – Open Gym @ 12:15-5:30PM |
Conditioning:
AMRAP 35
With a Partner, Alternating Movements (Dumbbell complex counts as one movement)
10 Dumbbell Hang Cleans + Jerks Each Arm (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Wall Balls (20/14) (Rx+: 11/10′)
60 Double Unders (Fx: 40)
NEW CLASSES:
– skills class 1:30pm, WOD 4:30pm, Open Gym 12:15-5:30pm
Strength:
EMOM 16
1: 5 Strict Toes to Bar + 5 Kipping Toes to Bar (Fx: 5 Strict Knee Raises + 5 Kipping Toes to Bar) (Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar)
2: 5 Kettlebell Jefferson Curls
3: :45 High Plank (Weighted if Possible)
4: :45 Reverse Plank
Conditioning:
AMRAP 10
10 Each Side Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Power Snatches (145/100) (Fx: 115/80) (Rx+: 175/120)
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)
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
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)
Get your warmer BCF gear Here! Don’t get caught in the snow without one!!!
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