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
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 Overview | Events/Classes | |
| Monday | Gymnastics 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 |
| Tuesday | Back Squat | Core Blast @ 6:45PM Mobility @ 6PM Foot, Ankle and Calf |
| Wednesday | “Mary” | No Skills Class |
| Thursday | Split Jerks | |
| Friday | Power Clean Front Squat Complex | |
| Saturday | Deadlift | |
| 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))
Faith and Fitness today at 3:30PM!! Free WOD and Discussion
Conditioning:
E3MOM 45
1: 50/40 Calorie Ski (Fx: 40/30)
2: 50/40 Calorie Bike (Fx: 40/30)
3: Rest
4: AMRAP Wall Balls (20/14)
5: Rest
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
Strength:
E2MOM 18
1: 3 – 5 Kip Up/Strict Down Pull Ups with :03 Negative (Fx: 3 – 5 Jumping Pull Ups with Slow Negative) (Rx+: 3 – 5 Strict Pull Ups with :03 Negative)
2: 10 Alternating Goblet Cossack Squats (Fx: Unweighted)
3: 5 Kneeling Jumps (Fx: Seated Box Jumps) (Rx+: Kneeling Box Jumps)
Conditioning :
AMRAP 7
21 Russian Kettlebell Swings (32/24) (Fx: 24/12)
7 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
Strength:
25:00 to Establish:
1RM Deadlift
Conditioning:
10 – 8 – 6 – 4 – 2 (Rx+: 14 – 12 – 10 – 8 – 6)
Strict Handstand Push Ups (Fx: Kipping)
1 – 2 – 3 – 4 – 5
Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)
Finish Each Round With 200m Run (Weather permitting)
Get your warmer BCF gear Here! Don’t be the only one without gear!!!
Strength:
E2MOM 10
2 Split Jerks @75 – 80%
Conditioning:
EMOM 15
1: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Rope Climbs (Rx+: Legless)
3: Rest
Strength:
E2MOM 18
1: 5 Parallette Plank to :03 Tuck Hold (Fx: 3 Plank to :03 Tuck Hold on Boxes) (Rx+: 3 Parallette Plank to :03 L-Sit)
2: 5 Each Side Kettlebell Windmills
3: 10 Weighted Sit Ups with Feet Secured
Conditioning:
10 Rounds
8 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
4 Burpee Box Jumps (24/20)