WOD/Events

Dr. Bill Kempe from Airrosti will be providing a 30 minute shoulder mobility seminar this Monday from 6:15-6:45pm (free to all members). The seminar will address mobility techniques for the shoulder and is a great opportunity to get some professional advice about any mobility deficits that limit your movement.
The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.
Reserve your spot here: https://go.airrosti.com/scheduler/event/JI86LQS53PE
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Fitness & performance:
EMOTM 10:
3 deadlifts (75%)
 
Fitness:
10-9-8-7-6-5-4-3-2-1:

• Push presses, 115/80
• Strict pull-ups

Performance:
10-9-8-7-6-5-4-3-2-1:

• Push presses, 135/95
• L pull-ups

Calling for some help (especially from Barbell Club members) tonight from 8:45 – 9:45pm. The platform needs some repairs (re-tape seams, rotate foam and add carpet padding to pad up a few areas). Please email [email protected] to confirm attendance.
Skills class at 8:30pm (new athletes, if you don’t have these skills you should be attending these classes!): rope climbing technique/practice and pistols/air squat therapy.
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Fitness & performance:
In teams of two, AMRAP 15:

• 5 toes to bars
• 10 burpees
• 15 wall balls (20/14)(10’/9′)

*While one partner works through the above, the other will complete a 200m run. Upon completing the run, partners will switch tasks.
**Rest 5 minutes then repeat above, start round 2 where you left off in round one for a total score including both rounds.
 

Mark 12: 30-31: 30 Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’[a] 31 The second is this: ‘Love your neighbor as yourself.’[b]There is no commandment greater than these.”

Calling for some help (especially from Barbell Club members) on Wednesday from 8:45 – 9:45pm. The platform needs some repairs (re-tape seams, rotate foam and add carpet padding to pad up a few areas). Please email Tucker if you can make it.
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Fitness:
Overhead squats, 5×3 (A)
5 rounds for time:

• 3 snatches*, 115/80
• 6 overhead squats, 115/80
• 9 box jumps, 24/20

Performance:
Overhead squats, find a heavy double
5 rounds for time:

• 3 snatches*, 135/95
• 6 overhead squats, 135/95
• 9 box jumps, 32/26

*these are SQUAT snatches (which should be assumed)

Calling for some help (especially from Barbell Club members) on Wednesday from 8:45 – 9:45pm. The platform needs some repairs (re-tape seams, rotate foam and add carpet padding to pad up a few areas). Please email Tucker if you can make it.
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Warm-up will have some double unders (if you like to have your own rope)
Fitness:
Push press, 5×3 (A)
Tabata intervals of:

• Pull-ups
• Pushups
• Kettlebell Goblet squats, 24/16
• Kettlebell swings, 24/16

Performance:
Push press, 5×3 (ME)

Tabata intervals of:

• Chest to bar pull-ups
• Clapping pushups
• Kettlebell Goblet squats, 32/24
• Kettlebell swings, 32/24

Yoga with Sima at 10am, free for members and $10 cash for friends!
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Fitness:
Front squat, 10×3 (A)
In teams of 2, 3 rounds for time:

• 20 clean & jerks, 115/80
• 6 rope climbs

Performance:
Front squat, 10×3 (75%)

In teams of 2, 3 rounds for time:

• 20 clean & jerks, 155/105
• 6 rope climbs

Free class at noon, bring your friends!
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Fitness:
Snatch, 10×1 (A)
Performance:
Snatch, find a heavy single
 
Fitness & performance:
12 minute cap:

• Row 1000m
• Run 800m

*With the remainder of the 12 minutes, complete max rep snatches, 75% of 1RM (power or squat snatch is ok).

Spend your happy hour with Spark Yoga tonight @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM!
Bring Your Gear:

• Yoga Mat
• Towel
• Water Bottle

To register, click on the link below by Sept. 23. *Space is limited – please register ASAP.*
http://www.sparkyoga.com/workshops-events-details/2014/9/26/bcf-members-exchange
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Fitness & performance:
“”Filthy Fifty””
For time:

• 50 box jumps, 24/20
• 50 jumping pull-ups
• 50 kettlebell swings, 16/12
• 50 walking lunges
• 50 knee-to-elbows
• 50 push presses, 45/35
• 50 Sit-ups
• 50 wallball shots, 20/14
• 50 burpees
• 50 double unders

*Compare to 10/4/2013

Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM!
Bring Your Gear:

• Yoga Mat
• Towel
• Water Bottle

To register, click on the link below by Sept. 23. *Space is limited – please register ASAP.*
http://www.sparkyoga.com/workshops-events-details/2014/9/26/bcf-members-exchange
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CrossFit Total (here are details on the CF Total: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf):

• Back squat, find 1RM
• Press, find 1RM
• Deadlift, find 1RM

*Compare to 6/26/2014