| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | |
| Tuesday | Push Press | Core Blast – 6:45pm! Free Beginner CrossFit – 7:45pm REGISTER |
| Wednesday | Squat Snatches | |
| Thursday | Strict Toes to Bar | |
| Friday | Back Squats | |
| Saturday | Power Cleans | Free Beginner CrossFit – 12:00pm REGISTER |
| Sunday | Assault Bike | Yoga – 10:00am |
Strength:
E3MOM 15
Deadlifts
1: 4 @75-80%
2: 4 @75-80%
3: 4 @80-85%
4: 4 @80-85%
5: 4 @80-85%
Conditioning:
4 Rounds
Work 3:00/Rest 1:00
500/450m Row
AMRAP Burpees Over The Rower
Yoga with Kristen!!! – 10:00AM
Strength:
E2MOM 12
8 Strict Press + :20 Overhead Hold(50% BW/ 35% BW)
Conditioning:
21 – 15 – 9
Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)
200m Run With Wall Ball After Each Round (20/14)
Free Beginner CrossFit – 12:00pm REGISTER
Strength:
E3MOM 18
2 Power Snatches (ME)
Conditioning:
3 Rounds
15 Hang Power Cleans (Rx: 115/80) (Fx: 75/55) (Rx+: 135/95)
75 Doubles Unders (Fx: 50 DUs)
Rest 1:00
Strength:
E3MOM 15
4 Back Squats @75-80%
Conditioning:
AMRAP 1:30
Assault Bike Calories
Finisher:
4 Rounds
1:00 Plank
10 Weighted Sit-Ups (Rx+: GHD Sit-Ups)
200m Jog
Strength:
Every 2:30 for 6 Rounds
2 Squat Cleans (ME)
Conditioning:
For Time:
1500m Row (Fx: 1000m)
100 Russian Kettlebell Swing (Rx: 24/16) (Fx: 16/12)
50 Burpees Over the Rower
Time Cap 15:00
Congratulations to Gary and Kelley on their wedding!!! So happy for you guys! The BCF family wishes you nothing but the best 🙂 #BCFLoveMachine #loveisnotcancelled #qurantinepartnerforlife #justmarried
Strength:
E3MOM 15
4 Deadlifts @75-80%
Conditioning:
AMRAP 10
30 Push Jerks (Rx: 95/65) (Fx: 75/55)
20 Front Rack Lunges (Rx: 95/65) (Fx: 75/55)
Core Blast – 6:45pm!!!!
Conditioning:
E5MOM 40
1: 1000m Run (Fx: 800m Run)
2: AMRAP
10 Calorie Ski Erg
10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
3: 1000m Run (Fx: 800m Run)
4: AMRAP
10 Sit Ups
5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
| Weekly Overview | Events/Classes | |
| Monday | Muscle Up Strength | |
| Tuesday | Long Interval Conditioning | Core Blast – 6:45pm |
| Wednesday | Deadlifts | |
| Thursday | Squat Cleans | |
| Friday | Back Squats | |
| Saturday | Power Snatches | Free Beginner CrossFit – 12:00pm REGISTER |
| Sunday | Strict Press | Yoga – 10:00am |
Strength:
4 Rounds
100m Kettlebell Farmers Carry
5 Strict Chest to Ring Pull Ups + 1 Strict Ring Muscle Up (Fx: 5 Ring Kips Swings With Pull + 1 Ring Muscle Up)
Conditioning:
7 Rounds
7 Toes To Bar
14 Box Jumps (24/20)
Time Cap 10:00
Yoga with Kristen!!! – 10:00AM
Strength:
EMOM 12
1: AMRAP :45 Right Arm Kettlebell Cleans
2: AMRAP :45 Left Arm Kettlebell Cleans
3: AMRAP :45 Ring Push Ups (Fx: Hand Release Push Ups)
4: Rest
Conditioning:
AMRAP 12
6 Each Arm Kettlebell Front Squats (32/24) (Fx: 24/16)
8 Push Jerks (135/95) (Fx: 95/65)
10 Burpees Over the Bar
