WOD/Events

Dr. Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm – come see him if you are having any soft tissue issues (or other pain).
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Fitness:
Front squat, 5×5 (A)
Tabata intervals of:

• Row for calories
• Front squats, 75/55
• Box jumps, 24/20
• Kettlebell swings, 24/16

 
Performance:
Front squat, 2×5 (80%); 2×3 (85%); 2×1 (90%)
Performance:
Tabata intervals of:

• Row for calories
• Front squats, 95/65
• Box jumps, 32/26
• Kettlebell swings, 32/24

Sunday, July 13 – Calling all cyclists (friends are welcome)! Lets take a ride – we’ll either hit the Arlington hill ride or take the 18 mile loop around Arlington (or both!). We will have an A ride and a B ride (led by Shelese), so all levels of riders are welcome (must have functioning bike and helmet). We’ll meet at BCF at 11am and head out at 11:15am.
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Fitness:
Push press, 5×5 (A)
5 rounds for time:

• 5 deadlifts, 255/175
• 10 handstand pushups

Performance:
Push press, 5×3 (ME)

5 rounds for time:

• 5 deadlifts, 315/205
• 10 plate deficit handstand pushups (45lb guys/no deficit for the ladies)

Free class at noon – bring your friends. Open gym from 12-2:30pm today.
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Fitness:
Power cleans, 5×3 (A)
 
Fitness:
AMRAP 12:
3 power cleans, 155/105
12 hand release push-ups
Run 200m
Performance:
Power Clean, find heavy single
AMRAP 12:
3 cleans, 185/120
12 ring push-ups
Run 200m
 

Sunday, July 13 – Calling all cyclists! Lets take a ride – we’ll either hit the Arlington hill ride or take the 18 mile loop around Arlington (or both!). We will have an A ride and a B ride (led by Shelese), so all levels of riders are welcome (must have functioning bike and helmet).
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Hang Snatch technique
Fitness:
Hang snatch, 6×2 (A)
Performance:
Hang snatch, find a heavy double
 
Fitness & performance:
EMOTM 10:
2 hang [squat] snatches, 75% of double
*For the remainder of the minute, complete 5 high box jumps (choose your height)

Sunday, July 13 – Calling all cyclists! Lets take a ride – we’ll either hit the Arlington hill ride or take the 18 mile loop around Arlington (or both!). We will have an A ride and a B ride (led by Shelese), so all levels of riders are welcome (must have functioning bike and helmet).
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Fitness:
Deadlift, 5×5 (A)
*Add 5-10 pounds from last week.
Performance:
Deadlift, 3×10 (ME)
 
Fitness & performance:
AMRAP 12:

• 12 kettlebell swings, 24/16
• 12 kettlebell cleans (6 on each arm), 24/16
• 12 kettlebell goblet squats, 24/16

 

If time: ab finisher

Thanks to everyone for the awesome feedback on the 2014 BCF survey! Stay tuned for some changes which include an additional midweek Barbell Club, a weekly skills seminar and an additional Open Gym time!! You asked, we listened! Special thanks to everyone who filled out a Yelp review. We’re giving out a free t-shirt to half the people that filled out the review, winners listed below:

• Anna S
• Erin S
• Josh S
• Keith W
• Nikki I
• Richard W
• Rob B

Sunday, July 13 – Calling all cyclists! Lets take a ride – we’ll either hit the Arlington hill ride or take the 18 mile loop around Arlington (or both!). We will have an A ride and a B ride (led by Shelese), so all levels of riders are welcome (must have functioning bike and helmet).
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Fitness:
Bench press, 5×5 (A)
10-9-8-7-6-5-4-3-2-1:
Push press, 95/65
*25 double unders after each round.
Performance:
Bench press, 3×10 (ME)

10-9-8-7-6-5-4-3-2-1:
Push press, 115/80
*25 double unders after each round.

REMINDER – bring a friend (or several friends) to WOD on Tuesday (no need to reserve, we’ll have space in class). They do NOT need to have CF experience, we’ll teach them the movements. Free t-shirt/tank to the member who brings the most friends!
Thanks to everyone for the awesome feedback on the 2014 BCF survey! Stay tuned for some changes which include an additional midweek Barbell Club, a weekly skills seminar and an additional Open Gym time!! You asked, we listened! Special thanks to everyone who filled out a Yelp review. We’re giving out a free t-shirt to half the people that filled out the review, winners listed below:

• Anna S
• Erin S
• Josh S
• Keith W
• Nikki I
• Richard W
• Rob B

Sunday, July 13 – Calling all cyclists! Lets take a ride – we’ll either hit the Arlington hill ride or take the 18 mile loop around Arlington (or both!). We will have an A ride and a B ride (led by Shelese), so all levels of riders are welcome (must have functioning bike and helmet).
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Skill – skin the cats
20 min amrap with a partner (Both partners can work at the same time for all movements):

• 200m run together (if class size permits, carry one medicine ball per pair of partners)
• 20 burpees
• 30 box jumps
• 40 ABMAT sit-ups
• 50 jumping air squats
• 60 second plank hold (if a partner breaks the plank, 5 burpee penalty for both athletes)

Dr. Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm – come see him if you are having any soft tissue issues (or other pain).
REMINDER – bring a friend (or several friends) to WOD on Tuesday (no need to reserve, we’ll have space in class). They do NOT need to have CF experience, we’ll teach them the movements. Free t-shirt/tank to the member who brings the most friends!
Sunday, July 13 – Calling all cyclists! Lets take a ride – we’ll either hit the Arlington hill ride or take the 18 mile loop around Arlington (or both!). We will have an A ride and a B ride (led by Shelese), so all levels of riders are welcome (must have functioning bike and helmet).
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Difficulty with overhead squats? Is it tight shoulders, or hips/knees/ankles?!? See the quick video from K-Star to test your mobility:  https://www.youtube.com/watch?v=Q_qGF2l8rvQ
Fitness:
Overhead squat, 5×5 (A)
21-15-9:

• Overhead squat, 95/65
• Kettlebell swings, 24/16
• Burpee pull-ups

Performance:
Overhead squat, 5×3 (ME)
21-15-9:

• Overhead squat, 115/80
• Kettlebell swings, 32/24
• Burpee pull-ups