Reminder – fundraiser for Adam is THIS Sat at 10:30am. I would love to see the BCF team rally around this coach in need. Details below:
Online donation options (if you are unable to attend the event on Saturday): paypal money to Adam’s mom Valerie[email protected] or you can make a tax deductible donation through the Homeless Hope website (I am the Director of this not-for-profit and we have decided to use this as a vehicle to support Adam) and all donations received between March 29-April 6 will be given to Adam. http://www.homelesshope.org/
Recently, Coach Adam had a momentary lapse in agility and coordination, and fell and cut his lip badly (multiple stitches) and broke/damaged a lot of teeth. Lets rally around Adam and show our support as a community (he has some very expensive dental work in his future as he needs to have 5 teeth removed).
What: Team WOD
Why: Because we we love our BCF coaches and have a coach who is in need
Where: BCF, of course!
Who: BCF members and non-members are welcome!
When: Saturday, April 5, 10:30am (all other WODs are cancelled that day)
Suggested donation: $20-$50 (bring cash or donate online). BCF will be providing at least a 100% match to your donation.
Alternative suggested donation: Bring favorite new grill for Adam: http://www.bigdawgsbling.com/ 😉
Online donation options: paypal money to Adam’s mom Valerie [email protected] or you can make a tax deductible donation through the Homeless Hope website (I am the Director of this not-for-profit and we have decided to use this as a vehicle to support Adam) and all donations received between March 29-April 6 will be given to Adam. http://www.homelesshope.org/
**Note: Adam’s injury was NOT CrossFit related (I just wanted to clarify as I’ve received many questions about it)
Proverbs 14:31: “He who oppresses the poor shows contempt for their Maker, but whoever is kind to the needy honors God.”
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Fitness:
Press, 5×5 (A)
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts, 155/110
*Run 200m after each round
Performance:
Press, 3×5 (80%), 2×3 (85%)
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts, 225/155
*Run 200m after each round

Open athletes – remember to submit your scores ASAP!
Be sure to reserve classes tonight!
Reminder – fundraiser for Adam is THIS Sat at 10:30am. I would love to see the BCF team rally around this coach in need. Details below:
Online donation options (if you are unable to attend the event on Saturday): paypal money to Adam’s mom Valerie[email protected] or you can make a tax deductible donation through the Homeless Hope website (I am the Director of this not-for-profit and we have decided to use this as a vehicle to support Adam) and all donations received between March 29-April 6 will be given to Adam. http://www.homelesshope.org/
Recently, Coach Adam had a momentary lapse in agility and coordination, and fell and cut his lip badly (multiple stitches) and broke/damaged a lot of teeth. Lets rally around Adam and show our support as a community (he has some very expensive dental work in his future as he needs to have 5 teeth removed).
What: Team WOD
Why: Because we we love our BCF coaches and have a coach who is in need
Where: BCF, of course!
Who: BCF members and non-members are welcome!
When: Saturday, April 5, 10:30am (all other WODs are cancelled that day)
Suggested donation: $20-$50 (bring cash or donate online). BCF will be providing at least a 100% match to your donation.
Alternative suggested donation: Bring favorite new grill for Adam: http://www.bigdawgsbling.com/ 😉
Online donation options: paypal money to Adam’s mom Valerie [email protected] or you can make a tax deductible donation through the Homeless Hope website (I am the Director of this not-for-profit and we have decided to use this as a vehicle to support Adam) and all donations received between March 29-April 6 will be given to Adam. http://www.homelesshope.org/
**Note: Adam’s injury was NOT CrossFit related (I just wanted to clarify as I’ve received many questions about it)
Proverbs 14:31: “He who oppresses the poor shows contempt for their Maker, but whoever is kind to the needy honors God.”
============================================================================================================
Fitness:
Back squat, 5×5 (A)
*Add 5-10 pounds from last week.
 
Performance:
Back squat, 3×10 (65-70%)
 
Fitness & performance:
4 rounds, 1 minute stations:

• Kettlebell cleans, 24/16
• Kettlebell swings, 24/16
• Kettlebell push jerks, 24/16
• Kettlebell goblet squats, 24/16

Yoga with Sima at 10am! Friends welcome for $10 cash.
Make-up 14.5 WOD at 5:30pm (be sure to make sure you find another person WOD so you have a judge).
=======================================================================================================
Fitness:
Hang power snatch (ride into overhead squat), 10×1 (A)
AMRAP 10:

• 10 overhead squats, 75/55
• 20 sit-ups

Performance:
Snatch, find heavy singleAMRAP 10:

• 10 overhead squats, 95/75
• 20 sit-ups

Final Open WOD today!!
Free class at noon.
==================================================================

WORKOUT 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar Facing Burpees
WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Bar Facing Burpees

Awesome night of watching our top athletes compete in the Open WOD 14.5 – great job everyone! I’m so proud of the improvement we have seen at BCF from the Open last year to this year!
BCF, last call for success stories for the new website! I need to receive them by Monday if you’d like to submit something outlining your improvement in fitness (photos optional). Here is an example:
http://crossfitvalleypark.com/success-stories/
======================================================================================================
NOTE – WOD may be changed Friday morning based on 14.5 WOD announcement.
Fitness:
Push press, 5×5 (A)
Performance:
Push press, 10×3 (70%)
*Based of 1RM clean & jerk
 
Fitness & performance:
In teams of two, AMRAP 12:

• 5 pull ups
• 10 pushups
• 15 air squats

*While one partner completes the above, the other must complete 30 double unders. Partners will switch upon completion of the double unders.

Reminder, come cheer on our top athletes tonight for the final 14.5 Open WOD! BYOB. We will have a projector set-up to watch the Open announcement at 8pm and the women will kick off the competition at 9pm followed by the guys. Note – 8:30pm WOD is cancelled.
https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming
============================================================================
Fitness:
Deadlift, 5×5 (A)
*Increase 5-10 pounds from last week.
Performance:
Deadlift, 3×10 (A)
Fitness & perfomance:
10-9-8-7-6-5-4-3-2-1:
Burpees
*At the end of each round, do a 10x10m shuttle sprint.
**Athlete must bend down and touch the floor each time.

Reminder, come cheer on our top athletes Thursday night for the final 14.5 Open WOD! BYOB. We will have a projector set-up to watch the Open announcement at 8pm and the women will kick off the competition at 9pm followed by the guys. Note – 8:30pm WOD is cancelled.
https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming
============================================================================
Fitness:
Back squat, 5×5 (A)
*Increase 5-10 pounds from last week.
10-20-30:

• Pushups
• Box jumps, 24/20
• Overhead walking lunges (25/15)

 
Performance:
Back squat, 2×5 (85%), 2×3 (90%), 1×1 (95%)
10-20-30:

• Ring pushups
• Box jumps, 32/24
• Overhead walking lunges (45/25)

Reminder, come cheer on our top athletes Thursday night at 9pm for the final 14.5 Open WOD! BYOB. Note – 8:30pm WOD is cancelled.
https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming
==========================================================================================
Fitness:
Hang power clean (ride into a front squat), 10×1 (A)
AMRAP 12:

• 4 thrusters, 95/65
• 8 air squats
• 12 kettlebell swings, 24/16

 
Performance:
Hang clean, 10×1 (87%)
*Based of 1RM clean & jerk
AMRAP 12:

• 4 thrusters, 135/95
• 8 pistols (alternating legs)
• 12 Games Standard kettlebell swings, 32/24

 
 
Athletes note on dropping weight: Any weight over 185 needs to be in the back corner of platform, 135-185 at front of platform by the window, and 135 and under can be by the pull-up rig on platform. 115 and under can be dropped onto crash mats (6″ foam covered by ballistic tile to protect it). Thanks!