WOD/Events

SCHEDULE UPDATE: 12:15pm class will be cancelled. All other classes for Sunday are still on. Happy Labor Day Weekend!!!

Conditioning:

E3MOM 15
5 Bench Press (↑)
10 Supinated Grip Ring Rows

Strength:

42 – 30 – 18
Wall Balls (20/14) (Rx+: 11’/10′)
Burpees

Strength: 

Every 1:30 for 8 Sets
2 Hang Squat Cleans @75 – 80%

Conditioning:

AMRAP 14
7 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
14 Overhead Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
21 Box Jumps (24/20)

Conditioning:

AMRAP 30
400m Run
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Strict Handstand Push Ups (Fx: Kipping)
5 Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

Strength:

E3MOM 15
6 Deadlifts
1: 70 – 75%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 75 – 80%

Conditioning:

50 – 40 – 30 – 20 – 10
Air Squats
Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
Double Unders

SKILLS CLASS TONIGHT AT 6:40PM (Kipping Pull-ups)!

Core Blast 6:45pm!

New Programming Block!!!

Monday, August 23rd we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending at beginning of November

The goal for this block of programming will be to increase our general strength. The conditioning portion of our programming will remain mostly unchanged through this block of programming but, you will see a slight reduction in the frequency of super long workouts and more of the mid range, high intensity metcons. You will also begin to see some more emphasis on gymnastics strength and skill building as that will be a main focus later in the year. 

General strength as defined by Scientific Principles of Strength Training is: “the general ability to exert force using the body’s musculature”. Basically, in this programming block, we will be developing our ability to move heavy weight. 

We have just finished up a block of programming focused on building muscle and increasing your strength work capacity. Focusing our strength training on general strength at this point will best utilize those newly developed aspects of your fitness. Better strength endurance means better recovery between your working sets of lifting, leading to higher quality training sessions. 

Some overall themes and changes that you will be seeing in regard to the general strength training will be:

• Lower repetition lifting (Mostly 3 – 6 reps)
• High percentage lifting (Mostly 75 – 90%)
• Continued Development of Olympic Lifts

With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the regular CrossFit-style metcons you all love will still be there. Most of our metcons will stay in the 7 – 15 minute time domain as usual but, there will still be some super long workouts. We will also still be testing benchmarks and Hero WODs 2 – 3 times each month.

As we look to the rest of 2021 you can expect to see us continue building on the strength and skill work that will happen in this block.

We are very excited to roll out this new programming and see all of the improvements that our members will make!!!

If you have questions or comments, please let us know.

Strength:

E2MOM 16
Every 1:30 for 8 Sets
2 Hang Power Snatches @75 – 80%

Conditioning:

2 Rounds
Work 1:00/Transition :15
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)
2: 6 Each Arm Kettlebell Suitcase Step Ups (32/24) (Fx: 24/16)
3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
4: AMRAP Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)
5: Rest

Conditioning:

AMRAP 10
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Air Squats
30ft Handstand Walk (Fx: 60ft Bear Crawl)

Strength:

E4MOM 16
10 Each Arm Dumbbell Bench Press
10 Each Arm Single Arm Ring Rows