WOD/Events

BCF Wrist Wraps are back in stock! Buy yours today: $30 cash or PayPal [email protected] [be sure to select the friend/family option so you do not incur additional fees]
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Let’s Get Ready to RUMBLE! We are less than 2 weeks away from the Route 7 Rumble at CFR7! There are still spots to compete, judge, and volunteer at the event. Do not miss out on our sister gym’s inaugural team competition.
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Sign Up NOW for one of our two Olympic Weightlifting Courses! This May, we are holding both a Beginner and Intermediate Olympic Weightlifting Courses. Our beginner’s course is designed for athletes with less than one year of CrossFit experience. Both courses run 4 weeks and meet for 90 minutes. Click the above links to read more about each course and register.
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BCF & CFR7 Guys – It’s that time again! Whiskey and WOD night is this Friday, April 15, at 6:30pm! 
Coach Tucker will lead us in a fun WOD followed by (or perhaps incorporating) drinking whiskey! Get ready for an evening of hanging out, whiskey, more whiskey, and probably additional challenges like the handstand walk or chug a beer and hit 100 double unders!
Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!
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“Filthy Fifty”
For time:
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wallballs (20/14)
50 Burpees
50 Doubleunders
*compare to 5/14/2015 

Free Class tonight at 6:30pm! Remember, if anyone you refer becomes a member your name is entered in a monthly raffle to win a free month of membership! #sharingiscaring
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Strict Press
3 x 70%, 80% and 3+ x 90%
 
3 sets not for time:
1 min Weighted Plank 45/25, Fx 25/15
10 DB Tricep extensions each side
20 Glute bridges BW
Rest as needed/not for time, for quailty

BCF & CFR7 Guys – It’s that time again! Whiskey and WOD night is this Friday, April 15, at 6:30pm! 
Coach Tucker will lead us in a fun WOD followed by (or perhaps incorporating) drinking whiskey! Get ready for an evening of hanging out, whiskey, more whiskey, and probably additional challenges like the handstand walk or chug a beer and hit 100 double unders!
Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!
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There is still time to sign up for the Route 7 Rumble on Saturday, April 23 at CrossFit Route 7! CFR7’s inaugural Team Competition features M/M, M/F, and F/F RX and Scaled Divisions. Grab a friend, register, and get ready to Rumble! No interest in competing? Come out to Judge, Volunteer, or cheer! 
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EMOM 16:
Min 1: 5 OHS 135/95 Fx: 95/65
Min 2: 8 Burpees over Bar
Min 3: 5 Clean and Jerks 135/95 Fx 95/65
Min 4: 10 Cal Row
 
AMRAP 12:
200 M Run
12 Box Jumps 24/20
12 KB swings 32/24 24/16
12 Goblet squats 32/24 24/16

Yoga today at 10:00 am with Jenna. Free for members, $10 for friends. As a reminder, if you cannot make morning yoga, head on over to CFR7 at 5:45pm for yoga with Claire.
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Free Skills Seminar today, 12:30-1:30 pm.

Deadlift:
5 x 65%, 75% and 5+ x 85%

• When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
• The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.
• The exceptions are the deloading workouts in Week 4. You’re giving your muscles a break, not trying to establish new PRs.

 
AMRAP 10:
10 Thrusters 100/70, FX: 75/55
10 K2E, Fx: Hanging Knee raises

Free Class today at 12:00 pm! Invite a friend and join them in a fun, introductory workout!
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Free Skills Seminar tomorrow from 12:30-1:30 pm! Click here to learn more. 
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Kipping/Butterfly Pull up technique
Rx: 3 ME Sets of Pull Ups (record 1st set and total) – minimum 40 reps or add more sets
rest 1:00 between sets
 
3 Rounds for total time:
15 Box Jumps overs 24/20
15 HSPU
15 Power Snatches 115/80, Fx: 95.65
Rest 1:00
*feet can land on box

Tonight is the night, Ladies! BCF & CFR7 Wine & WOD! Remember to BYOB! The fun begins at 6:30pm. Men–remember, there will be no 6:30pm WOD.
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Sunday, April 10, 2016 from 12:30-1:30pm we will be offering a free skills seminar for members of both BCF and CFR7!
We will be covering the technique for following:

• kipping pull-ups (including C2B)
• kipping HSPU
• kipping T2B
• double unders

If you attend, consider taping your hands for the event or using/ borrowing a pair of gymnastic grips!
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Bench Press
5 x 65%, 75% and 5+ x 85%

• When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
• The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.
• The exceptions are the deloading workouts in Week 4. You’re giving your muscles a break, not trying to establish new PRs.

 
To find your 1Rm, use the calculator below for the Heaviest 5 BP found Saturday.
http://www.crossfitcenturion.com/centurion/1rm (courtesy of CrossFit Centurion)
 
Fitness & performance:
“Man Test”
AMRAP 10:
Clean & jerk (BW/70%BW)
*Compare to 4/15/2015

Ladies! WINE & WOD tomorrow at 6:30 pm! Bring wine, friends, and any snacks you might like! *Men, remember, there will be no Friday 6:30pm main WOD*
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Back Squat
5 x 65%, 75% and 5+ x 85%

• When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
• The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.
• The exceptions are the deloading workouts in Week 4. You’re giving your muscles a break, not trying to establish new PRs.

 
3 Sets:
12 Alt. Barbell step ups 20″ 95/65 fx: 75/55
10-20 GHD sit ups, Fx: 10-15 V-ups

Sunday, April 10, 2016 from 12:30-1:30pm we will be offering a free skills seminar for members of both BCF and CFR7!
We will be covering the technique for following:

• kipping pull-ups (including C2B)
• kipping HSPU
• kipping T2B
• double unders

If you attend, consider taping your hands for the event or using/ borrowing a pair of gymnastic grips!
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Double Under Skills and Practice
 
Partner WOD:
AMRAP 30:
1K Row
50 S2OH 135/95, Fx: 95/65
100 WBS 20/14
200 Double Unders
*1 person working at a time.