Get your warmer BCF gear Here! Fresh off the press get it while its hot!
Strength:
E3MOM 15
2 Deadlifts
1: 80 – 85%
2: 80 – 85%
3: 85 – 90%
4: 85 – 90%
5: 85 – 90%
Conditioning:
5 Rounds
10 Burpees Over the Dumbbell
5 Right Arm Dumbbell Deadlifts
5 Right Arm Dumbbell Push Press
5 Left Arm Dumbbell Deadlifts
5 Left Arm Dumbbell Push Press
(50/35) (Fx: 35/20) (Rx+: 70/50)
Strength:
EMOM 10
Rx+:
1: 3 – 5 Strict Toes to Bar With :03 Hold at L-Sit on Eccentric
2: 25ft Each Arm Bottoms Up Kettlebell Overhead Carry
Rx:
1: 3 – 5 Strict Toes to Bar With :03 Tuck Hold on Eccentric
2: 25ft Each Arm Bottoms Up Kettlebell Overhead Carry
Fx:
1: 3 – 5 Strict Toes to Bar
2: 25ft Each Arm Bottoms Up Kettlebell Carry
Scaled
1: 3 – 5 Strict Leg or Knee Raises
2: 25ft Each Arm Bottoms Up Kettlebell Carry
Conditioning:
6 Rounds
Work 1:00/Transition :15
1: 250/200m Row (Fx: 200/150m) (Rx+: 300/250m)
2: AMRAP Double Unders
Mobility Class 6:00PM- Chest and Shoulders
Core Blast 6:45PM!!!
Strength:
E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 85 – 90%
4: 85 – 90%
5: 85 – 90%
Conditioning:
AMRAP 10
2 – 4 – 6 – 8 – 10…
Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)
| Weekly Overview | Events/Classes | |
| Monday | “8 Nights of Hanukkah” | |
| Tuesday | Back Squats | Mobility Class 6:00PM- Chest and shoulders Core Blast 6:45PM!!! |
| Wednesday | Gymnastics Strength | No Skills Class |
| Thursday | Deadlifts | |
| Friday | “Cindy” | Trivia Night!!!!! @7PM |
| Saturday | Long Metcon With Rope Climbs | Free Beginner CrossFit Class – 12:00PM REGISTER |
| Sunday | Power Cleans | Yoga – 10:00AM |
Conditioning:
“8 Nights of Hanukkah”
With a Partner, One Person Working at a Time
8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
Compare to 12/20/16, 12/13/17, 12/5/18, 12/19/19, 12/10/20
For solo athletes, cut to 4 reps of each movement.
Strength:
E2MOM 10
Push Press
1 – 4: 3@80 – 85%
5: AMRAP @80 – 85%
Conditioning:
EMOM 15
1 – 4: 800m Run (Fx: 600m) (Rx+: 1000m)
5: AMRAP Ski Calories
Strength:
Rx+:
E2MOM 10
1 – 3 Strict Ring Muscle Ups (:03 Pause at chest to rings on the way up)
Rx:
1 – 3 Strict Ring Muscle Ups
Fx:
1 – 3 Strict Chest to Bar Pull Ups + 3 – 5 Strict Ring Dips
Scaled:
3 – 5 of Most Difficult Pull Up + 5 – 10 Push Ups
Conditioning:
4 Rounds
10 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpees
10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
Strength:
E3MOM 15
2 Deadlifts
1: 80 – 85%
2: 80 – 85%
3: 80 – 85%
4: 85 – 90%
5: 85 – 90%
Conditioning :
3 Rounds
80 Double Unders (Fx: 60)
12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
Happy Thanksgiving!!
Open gym: 7-8:00AM
WODs: 8:00, 9:00, 10:00, and 11:00AM
Conditioning:
AMRAP 35
With at Partner, Alternating Movements
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
20 Sit Ups
5 Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)