| Monday | Back Squat | |
| Tuesday | Strict Press | 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!!! |
| Wednesday | Deadlift | |
| Thursday | “Helen” | |
| Friday | Power Clean and Front Squat | |
| Saturday | Interval Metcon | Free Beginner CrossFit Class 12:00pm REGISTER HERE |
| Sunday | Wall Balls | Sunday, March 8, 3:30pm-5:00pm Faith and Fitness FREE Workout & Discussion Yoga (10:00 am) |
Strength:
E3MOM 15
Back Squat
1: [email protected]%
2: [email protected]%
3: [email protected]%
4: [email protected]%
5: [email protected]%
Conditioning:
For Time:
25 Power Snatches (75/55) (Fx: 65/45)
75 Double Unders (Fx: 50 DUs)
25 Power Snatches (95/65) (Fx: 75/55)
75 Double Unders (Fx: 50 DUs)
25 Power Snatches (115/80) (Fx: 95/65)
Time Cap 12:00
! UPDATED OPEN GYM SCHEDULE ! Due to a special event, there will be no be open gym between 1:30-3:30pm today.
Strength:
EMOM 12
1: 4 Rope Climbs (Fx: 2 Rope Climbs)
2: AMRAP Kettlebell Swings (32/24) (Fx: 24/16)
3: Rest
Conditioning:
4 Rounds
12 Plyo Push Ups (Fx: Hand Release Push Ups)
10 Tempo False Grip Rings Rows (3 sec. descent)
8 Strict Toes to Bar (Fx: Strict Leg Raise to Hip Height)
10:00 – 11:00am: Foam Rolling & Stability Workshop with Dr. Scott Murray!!!
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
Strength:
E2MOM 16
Clean
1: [email protected]%
2: [email protected]%
3: [email protected]%
4: [email protected]%
5: [email protected]%
6: [email protected]%
7: [email protected]%+
8: [email protected]%++
Conditioning:
AMRAP 15
10 Strict Pull Ups (Fx: Kipping Pull Ups)
10 Strict HSPU (Fx: Kipping HSPU)
200/150m Row
Strength:
Every 2:30 for 5 Rounds
5 Bench [email protected]% of 5RM
Conditioning:
For Time:
30 Hang Power Snatch (75/55)
30 Overhead Squats (75/55)
150 Double Unders (Fx: 100 DUs)
Time Cap 10:00
Strength:
E3MOM 15
Deadlift
1: [email protected]%
2: [email protected]%
3: [email protected]%
4: [email protected]%
5: [email protected]%
Conditioning:
EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 20/15 Calorie Ski Erg (Fx: 15/12)
3: Max Effort Burpees
4: Rest
5: Rest
!!!! 5 YEAR MEMBER SPOTLIGHT !!!!
Jon Bakutes:
Q: How many days a week do you workout (and typically what time slot)?
A: Average 3 times per week. 8:30pm time slot for lifeeeee.
Q: What is your favorite thing about BCF?
A: It saves me from looking like I have a desk job, even though I have a desk job. Also – being able to get fit with people that have the same mindset.
Q: What is your favorite movement/workout? Least favorite?
A: Favorite movement – anything with squats (even thrusters).
A: Least favorite – muscle-ups.
Q: What accomplishment are you most proud of (inside or outside the box)?
A: Being fitter, stronger, and able to lift more weight than 5 years ago.
Q: What is one goal you would like to accomplish in the next year?
A: Be more consistent, work on technique, and make sure I still beat Peter Massey every workout.
Q: What advice can you provide to people new to the box?
A: Be consistent, dial-in technique, and be sure to mobilize (x2 if you have a desk job).
Conditioning:
AMRAP 35
With a Partner, Alternating Movements
300/250m Row (Fx: 250/200)
20 Box Jumps (24/20)
10 Dumbbell Box Step Ups (50/35) (Fx: 35/20)
Box step ups are double dumbbell.
Skills Class with Coach Cooper 5:45pm (Kipping/Butterfly pull-ups)
Free Beginner CrossFit Class 6:30pm REGISTER HERE
Core Blast with Shauna at 6:45pm!!!
Strength:
E3MOM 15
Back Squat
1: [email protected]%
2: [email protected]%
3: [email protected]%
4: [email protected]%
5: [email protected]%
Conditioning:
5 Rounds
200m Run
15 Push Jerks (135/95) (Fx: 95/65)
| Monday | “Holleyman” | 5:00 – 7:00pm: FREE Chiropractic Treatment by Arlington Pain and Rehab |
| Tuesday | Back Squats | Skills Class with Coach Cooper 5:45pm (Kipping/Butterfly pull-ups) Free Beginner CrossFit Class 6:30pm REGISTER HERE Core Blast with Shauna at 6:45pm!!! |
| Wednesday | Partner Metcon | |
| Thursday | Deadlifts | |
| Friday | Bench Press | |
| Saturday | Cleans | 10:00 – 11:00am: Foam Rolling & Stability Workshop with Dr. Scott Murray!!! Free Beginner CrossFit Class 12:00pm REGISTER HERE |
| Sunday | Rope Climbs and Strict Gymnastics | Yoga (10:00 am) |
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Conditioning:
“Holleyman”
30 Rounds
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Power Clean (225/155)
Yoga with Kristen – 10:00 AM!!!
Today!!! 1:00-3:00pm – Brunch at Medium Rare – Arlington!!!
Conditioning:
AMRAP 35
With a Partner
Partner 1:
50/40 Calorie Row (Fx: 40/30)
Partner 2:
200m Run
15 Power Snatch (95/65) (Fx: 75/55)
30 Air Squats
Once both partners have completed their prescribed work, that will count as 1 round and they will switch stations.
