Gymnastics Skill:
Rx: 10 Min. Max Distance Handstand Walk
Fx: 10 Min. Handstand Walk Practice
Conditioning:
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (135/95) (Fx: 115/80)
Rest 3 min.
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (115/80) (Fx: 95/65)
Rest 3 min.
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (95/65) (Fx: 75/55)
REMINDER
The BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet?
Strength:
Clean
25 minutes to build to a 1 rep max.
Conditioning:
With a Partner, Alternating Movements:
AMRAP 12
200m Row
10 Burpees Over the Rower
10 Double Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)
Strength:
Snatch
25 minutes to build to 1 rep max.
Conditioning:
AMRAP 7
7 Chest-to-Bar Pull-ups (Fx: Pull-ups)
7 Push Jerks (165/115) (Fx: 135/95)
SCHEDULE CHANGE
Beginning this week, Tuesday afternoon open gym is moved to 8:30 am – 1:00 pm.
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
6:45 PM
Core Blast with Shauna!
Strength:
EMOM 12
Min 1: 3-5 Strict Muscle-Ups
Min 2: 20 Alternating Pistols (weighted if possible)
Min 3 – 4: Run 400m
Fx:
EMOM 12
Min 1: 3-5 Strict Chest-to-Bar Pull-ups
Min 2: 20 Alternating Reverse Lunges (weighted if possible)
Min 3 – 4: Run 400m
Conditioning:
For Time
600m Run
500m Row
40 Burpees
30 Push-ups
20 V-ups
SCHEDULE CHANGE
Beginning this week, bootcamp will no longer be held on Monday night.
Overview of the Week
| Monday | Back Squat | |
| Tuesday | Muscle-Ups+Pistols | Core Blast (6:45 pm) Free Beginner CrossFit Class (6:30 pm) PM Open Gym Moved to 8:30 am – 1:00 pm |
| Wednesday | Snatch | |
| Thursday | Clean | |
| Friday | Handstand Walk Practice | |
| Saturday | “31 Heroes” | Free Beginner CrossFit Class (12:00 noon) |
| Sunday | Deadlift | Yoga (10:00 am) Skills+Mobility (1:20 pm) |
Strength:
Back Squat
25 minutes to build to a 3 rep max.
Conditioning:
3 Rounds for Time
100 Double-Unders
10 Power Cleans (155/105)(Fx: 115/80)
10:00 AM
Yoga with Kristen!
1:20 PM
Skills & Mobility Workshop
Conditioning:
3 Rounds, Rotating Stations
Work 1:15/ Transition 0:45
Station 1: Max Calorie Assault Bike
Station 2: Max Reps Burpees
Station 3: Max Calories Ski Erg
Station 4: Max Reps Pistols
Station 5: Rest
12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
12:00 – 3:00 PM
Olympic Weightlifting Seminar at CFR7. DETAILS and REGISTRATION HERE >>
Strength:
Clean and Jerk
25 minutes to Build to a 1 rep max.
Conditioning:
3 Rounds
20 Thrusters (95/65) (Fx: 75/55)
200m Run
Time Cap: 9:00
Strength:
Snatch
E3MOM 18
Set 1: 2 @75%
Set 2: 2 @ 80%
Set 3: 2 @ 85%
Set 4: 2 @ 85%+
Set 5: 2 @ 85%++
Set 6: 2 @ 85%+++
Not touch-and-go.
Conditioning:
AMRAP 14
15/12 Calorie Row (Fx: 12/10)
10 Toes-to-Bar (Fx: 7 Toes-to-Bar)
10 Deadlifts (205/145) (Fx: 185/125)
Strength:
Back Squat
E3MOM 15
Set 1: 3 @ 85-90%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 90-95%
Set 5: 3 @ 90-95%
Conditioning:
3 Rounds
20 Kettlebell Snatch (24/16) (Fx: 16/12) (10 Each Arm)
20 Goblet Squats (24/16) (Fx: 16/12)
