WOD/Events

Make sure to check Zen Planner for updated schedule: Tonight there will NOT be a 7:30, 8:30PM WOD

Thanksgiving day: Open gym 7-8AM then: 8:00, 9:00, 10:00, and 11:00AM WOD

Mobility Class 6:00PM- Hip and Trunk
Core Blast 6:45PM!!!

Strength:

E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 80 – 85%
4: 85 – 90%
5: 85 – 90%

Conditioning:
Every :30 for 5 Rounds

1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: Rest
3: AMRAP Rope Climbs
4: Continue AMRAP Rope Climbs
5: Rest
6: Rest

SCHEDULE UPDATE: 5:30pm Class Cancelled

Strength:

Rx:
5 Rounds
10 V-Ups
5 Plank to Pike with feet on Rower Seat
10 Kettlebell Jefferson Curls

Fx:
5 Rounds
10 Tuck-Ups
5 Plank to Pike with feet on Box
10 Kettlebell Jefferson Curls

Conditioning:

AMRAP 10
10 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)
15 American Kettlebell Swings (32/24) (Fx: 24/16)
20/15 Calorie Row (Fx: 15/10)

SCHEDULE UPDATE: 12:00pm Class Cancelled. There will open gym in its place.

Conditioning:

4 Rounds
200m Run
10 Burpee Box Jump Overs (24/20)
200m Run
10 Strict Handstand Push Ups (Fx: Kipping)
200m Run
10 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar)

Strength:

E3MOM 15
2 Deadlifts
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%

Conditioning :

AMRAP 9
18 Toes to Bar (Fx: 12)
9 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)

Get your warmer BCF gear Here! Fresh off the press get it while its hot!

Click here for Hoodies!

Strength:

E2MOM 10
Push Press
1 – 4: 3@75 – 80%
5: AMRAP @75 – 80%

Conditioning:

5 Rounds
16 Jumping Air Squats
8 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
16 Box Jumps (20/24)
4 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)

SKILLS CLASS TONIGHT AT 6:40PM ( Kipping Handstand Push-ups and Handstand Walking )