WOD/Events

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/2014/9/5/bcf-members-exchange
 
3rd Annual BCF vx. CFSA Throwdown!! Our top athletes will be competing against the top athletes from CFSA – mark your calendar to come cheer them on!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49
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Fitness:
Power snatch; overhead squat, 7×1.1 (A)
*Pause at the low hang for 3 seconds on power snatch.
Performance:
Snatch; overhead squat, 7×1.1 (70-75%)
*Pause at the low hang for 3 seconds on snatch.
Fitness & performance:
AMRAP 10:

• 5 hang power snatches (Fx: 75/55; Rx: 95/65)
• 5 air squats
• 5 hang power snatches (Fx: 75/55; Rx: 95/65)
• 10 air squats
• 5 hang power snatches (Fx: 75/55; Rx: 95/65)
• 15 air squats

*Continue to add five reps to the air squat reps until the ten minutes are complete. Hang power snatch reps stay static. Score is total reps

Free Functional Movement Screens at BCF on Wed, September 17 starting at 7:30pm with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here (we added 2 more slots): 

https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing
 
3rd Annual BCF vx. CFSA Throwdown!! Our top athletes will be competing against the top athletes from CFSA – mark your calendar to come cheer them on!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49
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Fitness:
Front squat, find heavy double
Performance:
Front squat, 2×3 (80%); 2×2 (85%); 2×1 (90%)
Fitness & performance:
EMOTM 10:
3 power cleans
1 push jerk
*For the remainder of the minute, complete max rep double unders. Score is double unders.
**Fx: 60% of 1RM C&J; Rx: 70% of 1RM C&J.

Yoga at 10am with Sima. Free for members and $10 for friends! Barbell Club and open gym at 12pm.
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Fitness:
1) Power clean; front squat; split jerk, 7×1.2.1 (A)
*Pause at the low hang for 3 seconds on power clean.
2) Snatch balance, 10×1 (A)
Performance:
1) Clean; front squat; split jerk, 7×1.2.1 (65-75%)
*Pause at the low hang for 3 seconds on clean.
2) Snatch balance, 5×1 (75%); 3×1 (80%); 2×1 (85%)

Free class at noon, bring your friends! Barbell Club at noon and open gym at 1:15pm.
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Fitness:
Deadlift, 10×3 (A)
Performance:
Deadlift, 2×3 (75%); 1×3 (80%); 1×2 (85%); 1×2 (90%)
 
Fitness & performance:
For time:
30 thrusters (BW, 65% BW)
*On the top of every minute (including the first minute), complete 10 double unders.

Free Functional Movement Screens at BCF on Wed, September 17 starting at 7:30pm with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here (first come first served): 

https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing
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Fitness & performance:
Bench press, 3×10 (A)
Fitness & performance:
AMRAP 20:

• 10 Burpees
• 20 Kettlebell Swings (Fx: 24/16; Rx: 32/24)
• 30 Abmat Sit-Ups
• 40 air squats

“Team DT”
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


In teams of 2, 5 rounds for time:

• 24 deadlifts (155/105)*
• 18 hang power cleans (155/105)
• 12 shoulder to overhead (155/105)

 
*Scale appropriately (we do not post FX option on hero/benchmark WODs)
Finisher: TBD

Skills class at 8:30pm, come work on your double unders and kipping pull-ups!
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Fitness:
Thrusters, 5×3 (A)
AMRAP 12:

• Run 200m
• 12 kettlebell cleans, 24/16 (6 on each arm)
• 6 burpee pull-ups

Performance:
Thrusters, find heavy triple
AMRAP 12:

• Run 200m
• 12 kettlebell cleans, 32/24
• 6 burpee pull-ups

Fitness & Performance:
“Fight Gone Bad”
Three rounds, 1 minute rounds:

• Wallball shots, 20/14
• Sumo deadlift high-pull, 75/55
• Box Jump, 20 inches
• Push-press, 75/55 – athlete must go from the ground
• Row for calories
• Rest

Compare to 3/17/2014
 
Finisher: 3 attempts at max L hold on the rings