SCHEDULE UPDATE: Starting NEXT WEEK, Wed Open gym from 1:15-3:15pm is cancelled until further notice.
Strength:
20 Mins. to Establish:
6RM Back Squat
Conditioning:
21 – 15 – 9
Hang Power Clean (135/95) (Fx: 95/65) (Rx+: 155/105)
Toes to Bar (Fx: 15, 12, 9)
Skills Class with Coach Cooper 5:45pm (Pistols/ Box movements (BBJO, Step-ups, Step-overs))
Free Beginner CrossFit Class 6:30pm REGISTER HERE
Core Blast with Shauna at 6:45pm!!!
Conditioning:
With a Partner, Alternating Rounds
AMRAP 10
10/7 Calorie Ski Erg
10 Handstand Push Ups (Fx: 7)
– Rest 1:00 –
AMRAP 10
10 Push Jerks (155/105) (Fx: 115/80)
10 Burpees Over the Bar
– Rest 1:00 –
AMRAP 10
10/7 Calorie Assault Bike
5 Bar Muscle Ups (Fx: C2B Pull Ups)
| Monday | Bench Press and Strict Pull Ups | |
| Tuesday | Partner Triple AMRAP 10 | Skills Class with Coach Cooper 5:45pm ( Pistols/ Box movements (BBJO, Step-ups, Step-overs) ) Free Beginner CrossFit Class 6:30pm REGISTER HERE Core Blast with Shauna at 6:45pm!!! |
| Wednesday | Back Squat Test | |
| Thursday | Deadlift Test | |
| Friday | Partner Metcon | |
| Saturday | Power Snatches | Free Beginner CrossFit Class 12:00pm REGISTER HERE |
| Sunday | Gymnastics Skills | Yoga (10:00 am) |
Strength:
E2MOM 20
1: 5 Bench Press (↑)
2: 10 Strict Pull Ups
Conditioning:
3 Rounds
80 Double Unders (Fx: 60 Double Unders)
40 Sit Ups
20 Alternating Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
3:30pm-5:00pm Faith and Fitness FREE Workout & Discussion!!!!
Conditioning:
AMRAP 25
60 Wall Balls (20/14)
30 Toes to Bar (Fx: 15 T2B)
15 Deadlifts (185/125) (Fx: 165/115) (Rx+ 225/155)
800m Run
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
Conditioning:
EMOM 30
1: 15/12 Calorie Row (Fx: 12/10)
2: 15/12 Calorie Ski Erg (Fx: 12/10)
3: 15/12 Calorie Assault Bike (Fx: 12/10)
4: AMRAP Ring Muscle Ups (Fx: C2B Pull Ups)
5: AMRAP Box Jump (24/20)
6: Rest
We are excited to announce that Coach Cam is continuing to excel on our coaching team and taking on more responsibility! Over the last 10 months at BCF, Cam has impressed us with his fun natured personality and his desire to grow and improve as a coach and BCF employee! Due to his hard work and dedication to excellence, we have promoted him to Coach and Facilities Manager as he assumes additional responsibility. Keep up the great work Cam, we are lucky to have you on our team and excited for your future at BCF!! @camsgram92 #promotion #pursuitofexcellence #hardworkpaysoff
Strength:
E3MOM 15
Power Clean + 5 Front Squats (ME)
Conditioning:
For Time:
100 Air Squats
50 Push Press (95/65) (Fx: 75/55)
Strength:
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups
Compare to 4/23/19
Conditioning:
3 Rounds
100m Double KB Front Rack Walk
:30s Hollow Hold
:30s Superman Hold (Or prone on GHD)
Time Cap 15:00
Strength:
E3MOM 15
Deadlift
1: [email protected]%
2: [email protected]%
3: [email protected]%
4: [email protected]%
5: [email protected]%
Conditioning:
AMRAP 3
Push Ups
– Rest 2:00 –
AMRAP 7
Burpees
Skills Class with Coach Cooper 5:45pm (Handstand Push Ups)
Free Beginner CrossFit Class 7:45pm REGISTER HERE
Core Blast with Shauna at 6:45pm!!!
Strength:
E2MOM 12
Strict Press
1: [email protected] – 75%
2: [email protected] – 80%
3: [email protected] – 80%
4: [email protected] – 85%
5: [email protected] – 85%+
6: [email protected] – 85%++
Conditioning:
EMOM 16
1: 15 Sit Ups
5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+ 185/125)
2: Rest
3: Max Reps Rope Climbs
4: Rest
