WOD/Events

---

Strength: 

E3MOM 15
6 Deadlifts
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 70 – 75%
5: 75 – 80%

Conditioning:

AMRAP 9
3 – 6 – 9 – 12 – 15 – 18…
Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
100m Run After Each Round

 

Strength: 

E2MOM 10
Push Jerks
1 – 4: 5@75 – 80%
5: AMRAP @75 – 80%

Conditioning:

AMRAP 14
300/250m Row (Fx: 250/200)
20 Reverse Lunge Wall Balls (20/14)
10 Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: 15)

 

---

---

We are very excited to bring on Cameron Currie to the BCF staff and coaching team!

CrossFit has been my life since 2009! I have coached over 10,000 hours of classes in multiple countries around the world, worked with more than 500 athletes ranging from toddlers to 4-star generals and competed as a Regionals Athlete around the world!

I started coaching in 2010 and specialize in a realistic approach to health. If you spend 5 minutes in the same room with me, you’ll quickly understand how passionate I truly am about helping people realize their potential. Too often, fitness and nutrition can seem like insurmountable obstacles, but through setting small goals, I’ll help make the impossible seem within reach. To me, there is nothing more rewarding than seeing someone accomplish something they never thought possible. Through compassionate coaching, I’ll deliver a thoughtful and intentional approach to any wellness journey.

I currently hold my CrossFit Level 2 coaching certification and a Precision Nutrition Level 1. I am also on track to complete my Working Against Gravity nutrition certification this year. In addition, I am the founder and owner of Base3 Fitness, a remote training, nutrition, and mindset platform delivering health in the hands of remote clients around the world.

I hold the following certifications:

• CrossFit Level 2 Trainer, CF-L2
• CrossFit Level 1 Trainer, CF-L1
• Precision Nutrition Level 1
• Working Against Gravity Nutrition Certification (in progress)

Competition Accomplishments:

• 2019 – Granite Games Elite Team Athlete
• 2019 – Lululemon Brand Ambassador
• 2018 – CrossFit Regional Athlete (Team-Mid-Atlantic)
• 2016 – CrossFit Regional Athlete (Pacific)
• 2014 – CrossFIt Regional Athlete (South East)
• 2013 – CrossFit Regional Athlete (Asia)

Strength:

E2MOM 16

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

Conditioning:

30 – 20 – 10
Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
60 – 40 – 20
Sit Ups

---

SKILLS CLASS TONIGHT AT 6:40PM (Rope Climbs)!

---

---

Huge Congratulations to our member Tessy and former member Bobby on their marriage this past weekend. We wish you many years together of fun adventures and lots of smiles and laughs.

Core Blast 6:45pm!

---

---

 

---

	Weekly Overview	Events/Classes
Monday	Power Snatch	Free Class 6:30PM REGISTER
Tuesday	Gymnastics Complex	Core Blast 6:45PM!!!
Wednesday	Back Squats	Skills Class: 6:40PM – Rope Climbs
Thursday	Hang Power Cleans
Friday	Push Jerks
Saturday	Deadlifts	Free Beginner CrossFit Class – 12:00PM REGISTER
Sunday	Dumbell Bench	Yoga – 10:00AM

Strength:

E2MOM 16
1 Power Snatch (ME)

Conditioning:

2 Rounds
Work 1:00, Rest/Transiton :15
1: 250/200m Row (Fx: 200/150) (Rx+: 300/250)
2: AMRAP Calorie Ski
3: Rest
4: 250/200m Row (Fx: 200/150) (Rx+: 300/250)
5: AMRAP Calorie Bike
6: Rest

---

 

Strength:

E4MOM 12
5 Front Squats
10 Back Rack Lunges

Both Movements @60 – 70% of 1RM Front Squat

Conditioning:

For Time:
100 Double Unders (Fx: 80)
8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
75 Double Unders (Fx: 60)
8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders (Fx: 40)
8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
25 Double Unders (Fx: 20)
8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)

---

Conditioning:

4 Rounds
200m Run
10 Burpee Box Jumps (24/20)
20 Toes to Bar (Fx: 10) (Rx+: 25)
200m Run
10 Burpee Box Jumps (24/20)
10 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)