Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm focusing on Kipping pull-ups
3 Super Sets:
5 Strict Pull Ups (Rx+: C2B or Weighted if possible)
5 Strict Ring Dips (Rx+: Weighted)
5 Jumping Pull Ups (2 Sec. Negative)
5 Jumping Ring Dips (2 Sec. Negative)
Rest 2 Minutes Between Sets
9 Toes to Bar (Fx: 7 T2B)
9 Pull Ups (Fx: 7 Pull Ups) (Rx+: C2B)
3 Push Jerks
Every Round, Push Jerk Weight Increases, 12 Minute Time Cap
Push Jerk Weights:
Rx: 135/95, 165/115, 185/135, 205/145, 225/155
Fx: 95/65, 115/80, 135/95, 155/105, 175/125
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Coach Mikes last day coaching today!! (9, 10 and 11am) – come say farewell!
E2MOM 14 min.
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 1 reps
Build to ME. First set at 55-60%
400 Meter Run or Row
10 Power Cleans
10 Overhead Squats
Barbell Weights (115/80) (Fx: 95/65) (Rx+: 135/95)
Friendly reminder – if you have reserved a WOD that is at capacity, please respect your fellow athletes and show up to workout. If you reserved but can no longer make it to the WOD, please cancel class at least 1 hour prior to start time so someone else can join the workout.
If you are on the wait list, check back in Zen Planner 59 minutes prior to class to see if you were bumped into the WOD.
If class is at capacity, we won’t be able to permit anyone else to join the WOD (unless there is a no-show).
Lastly, very simple to reserve classes on the Zen Planner app, download it if you don’t have it!
We are excited to start celebrating our most recent round of 5 year members at BCF!!
How many days a week do you workout (and typically what time slot)?
3 to 4 (630am)
What is your favorite thing about BCF?
It is the most efficient workout available
What is your favorite movement/workout? Least favorite?
Most is rope climbs, least is pistols
What accomplishment are you most proud of (inside or outside the box)?
Founding and running my own technology consulting business that started as one and has grown to over 50 people
What is one goal you would like to accomplish in the next year?
Spending more time with family and friends
What advice can you provide to people new to the box?
Take it easy and do not get hurt.
Min 1: 5 Bench Press
Min 2: 5 Pendlay Row
Min 3: 10 Push Ups
Min 4: 10 Ring Row
Min 5: Rest/Spotter
Weight on barbell should be same across. Add weight to push up if possible. Elevate feet on ring row if possible.
1:30 Work/ :30 Rest
In work period: 10 Burpees followed by AMRAP Russian KB Swings (32/24) (Fx: 24/16)
3 Split Jerk (ME)
“Open Workout 17.5”
9 Thrusters (95/65)
35 Double Unders
Come Join us at 6:30 PM for a fun Boot Camp and Yoga community fundraiser to support Paradigm Foundation (sponsored by Ballston CrossFit and lululemon Mosaic)! We will kick off with a 45 minute Boot Camp (no experience required) led by owner Tucker Jones and 45 minute yoga class (bring a mat if you have one) led by Liz Marmesh. The workout is free and we would love it if you joined us in our fundraising effort (we have currently raised $6,400 of our target of $8,500). CLICK HERE TO DONATE.
1 Snatch + 2 Overhead Squats (ME)
12 Right Arm Dumbbell Snatches
6 Right Arm Dumbbell Front Squats
12 Left Arm Dumbbell Snatches
6 Left Arm Dumbbell Front Squats
6 Bar Muscle Ups (Fx: C2B Pull Ups)
Dumbbell Weights (50/35) (Fx: 35/20)
Free Beginner CrossFit Class at 7:45 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!!
3 Push Press (ME)
Min 1: Max Cal Ski Erg
Min 2: Rest
Min 3: Max Cal Assault Bike
Min 4: Rest
Min 5: Max Cal Row
Min 6: Rest
Score is total calories.
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Overview of the week:
Monday: Core Strength Development
Tuesday: EMOM Push Press
Wednesday: Snatch Complex
Thursday: Split Jerk
Friday: Bench Press
Saturday: Front Squats
Sunday : Strict Gymnastics
12 Burpee Box Jump Overs (24/20)
6 Deadlifts (275/185) (Fx: 205/145) (Rx+: 315/205)
Core Strength Development:
4 Sets of
20 Steps KB Walking Lunge (24/16) (Rx+ 32/24)
20 Russian Twists with Plate (45/25)
Max Time High Plank Hold
If Athlete can hold high plank for >2 min, add weight. Walking lunge is with one kettlebell in each hand, farmers carry style. Rest 2 Minutes between sets.
Yoga with Kristen at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm focusing on mobilizing your posterior chain!
15 – 12 – 9
Thrusters (135/95) (Fx: 95/65)
C2B Pull Ups (Fx: Pull Ups)
Min 1: 5 Pendlay Row (ME)
Min 2: 10 Push Ups (Add weight if possible)
Min 3: Low Plank Hold (Add weight if possible)
2 min on Each Leg
Notice! The Power company will be shutting down the power at 8A.M and could be down for 12 hours! That being said… Dress warm and be prepared for the normal programming!
Sign up now for a body composition DEXA scan (January 12 and March 23)! This is the most accurate body scan on the market and you only have to pay $100 for both a before and after scan or $69 for a single scan. Members and non-members are welcome to sign up.
Step 1: Sign up for a single DEXA Scan HERE.
Sign up for the before and after scans HERE.
Step 2: Click HERE to reserve your time slots. If slots fill up, you will need to add in a new 10 minute time slot after the 12:00pm scan (e.g. 12:10pm, 12:20pm, 12:30pm):
“HSPU Test Day”
Rx+: 10 min AMRAP HSPU (4″/2″ Deficit)
Rx: 10 min AMRAP HSPU
Scaled option: 10 min of HSPU development
Compare to 11/8/2018
3 Squat Cleans (205/135) (Fx: 165/110) (Rx+: 245/165)
3 Front Squats (205/135) (Fx: 165/110) (Rx+: 245/165)
75 Double Unders (Fx: 50)