WOD/Events

Arctic Core Blast – 6:45pm!!!!

**5 Year Member Spotlight!**

Kassie Reilly (February 2015)

**– How many days a week do you workout (and typically what time slot)?**
Typically 4 times a week but lately it’s been 1-2 times a week with my new job and schedule (motherhood :)). I usually do open gym and 8am on Saturdays.

**– What is your favorite thing about BCF?**
The people and coaches! I met my husband (coach Rich) at the gym :).

**– What is your favorite movement/workout? Least favorite?**
Fav is cleans and burpee box jump. Least is snatch and overhead squat.

**– What accomplishment are you most proud of (inside or outside the box)?**
Most proud of becoming a mom and working out the entire pregnancy all the way up to the week before Kyler was born.

**– What is one goal you would like to accomplish in the next year?**
Hmmm maybe just make it to the gym more often 🙂

**– What advice can you provide to people new to the box?**
Make your workouts your own. If you can’t do a movement or need to scale you do you! As long as you are leaving feeling good that’s all that matters

Strength:

E3MOM 15
Front Squat
1: 3@70 – 75% (:03 Pause)
2: 3@70 – 75%
3: 3@70 – 75%
4: 3@75 – 80%
5: 3@75 – 80%

Conditioning:

AMRAP 9
9 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
18 Alternating Pistols (Fx: Alternating Reverse Goblet Lunges (50/35)

	Weekly Overview	Events/Classes
Monday	Gymnastics Strength	Free Beginner CrossFit – 6:45pm REGISTER
Tuesday	Front Squat	Core Blast – 6:45pm!
Wednesday	Power Clean
Thursday	Strict Press
Friday	Romanian Deadlifts
Saturday	Squat Snatch	Skills & Mobility Class at 1:15pm: Bar Muscle Ups Weightlifting Seminar (Week 4: Jerk) at 1:15pm
Sunday	Valentines Day Workout	Yoga – 10:00am

Strength:

EMOM 10
Rx+: 4 – 6 Strict Ring Dips On High Rings
Rx: 4 – 6 Strict Ring Dips
Fx: 4 – 6 Low Ring Push Ups

Record total reps completed.

Conditioning:

4 Rounds
8 Push Press (115/80) (Fx: 75/55) (Rx+: 145/100)
32 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)

Evertime you break:
20 Jumping Air Squats

8:45am Open Gym Cancelled due to the weather!

5:30pm class moved up 1 hour to 4:30pm due to the Super Bowl Sunday night!

Yoga with Kristen!!! – 10:00AM

Conditioning:

2:00 to Complete:
40/32 Calorie Assault Bike (Fx: 30/22)

At 2:00 begin:

9 Rounds
7 Burpees over the Bar
7 Deadlifts (225/155)
250/200m Row

Time Cap 35:00

Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar

Skills Class 1:15pm: Rope Climbs / Handstand Walk

Strength:

E2MOM 10
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (↑)

Conditioning:

E2MOM 16
1: 35/27 Calorie Ski Erg (Fx: 27/21)
2: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
3: Rest
4: Rest

**5 Year Member Spotlight!**
Alex Solomon (May 2015)

**– How many days a week do you workout (and typically what time slot)?**
4-5 days/week. Usually 4:30 pm or 5:30 pm during the week and 9:00 am or 10:00 am on the weekends

**– What is your favorite thing about BCF?**
The camaraderie with fellow athletes throughout class. Having a great group of people who come to the gym with energy and excitement gives me the motivation to push myself harder during the Strength and WODs. Makes me look forward to coming back each and every day.

**– What is your favorite movement/workout? Least favorite?**
Favorite movements are Strict Handstand Pushups; it’s the one movement that made me famous for a hot second (thanks Brock). Least favorite movement is definitely Snatch. That lift has been my kryptonite for years.

**– What accomplishment are you most proud of (inside or outside the box)?**
Mobility in general, but specifically my shoulder mobility. Before CrossFit, I was constantly lifting weights but never considered mobility important. When I started doing CrossFit, it didn’t take me long to realize that my lack of mobility was severely limiting my ability to correctly perform most of the Olympic Lifts; in some cases it was comically bad. I’ve spent the last couple years really trying to focus on proper mobility and stretching and have definitely seen positive results!

**– What is one goal you would like to accomplish in the next year?**
Would really like to finally learn how to handstand walk. For whatever reason I cannot seem to balance on my hands. Would love to change that!

**– What advice can you provide to people new to the box?**
Take your time dialing in your technique when it comes to all the different movements. Don’t be afraid to ask the coaches about your technique, they are there to help! Having the proper technique is the difference between hitting a PR and walking out of the box with an injury!

Strength:

E2MOM 12
3 Strict Press (↑)

Conditioning:

AMRAP 8
22 Wall Balls (20/14) (Rx+: 11’/10′)
22 Dumbbell Goblet Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength:

E3MOM 15
Romanian Deadlifts
1: 8@40 – 45%
2: 8@45 – 50%
3: 8@45 – 50%
4: 8@45 – 50%
5: 8@50 – 55%

% Based on 1RM Deadlift

Conditioning:

7 Rounds
10 Russian Kettlebell Swings (32/24) (Fx: 24/16) (Rx+: 15 Reps)
20 Double Unders (Rx+: 40 Double Unders)

Conditioning:

“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Finisher:

5 Each Side Segmented Turkish Get Ups
Move to a position of support and then back down to start, moving up the list by one position each time.
Elbow
Straight Arm
Bridge
Box
Lunge
Full Stand

Arctic Core Blast – 6:45pm!!!!

**5 year Member Spotlight**!
Todd Truitt (January 2015)

**– How many days a week do you workout (and typically what time slot)?**
5 to 6 days per week; I do the 3:30, 4:30 or 5:30 pm time slots

**– What is your favorite thing about BCF?**
How hard people try during the workouts, which always helps push me way harder than I could ever do by myself

**– What is your favorite movement/workout? Least favorite?**
Favorite – hang power cleans
Least favorite – strict press

**– What accomplishment are you most proud of (inside or outside the box)?**
Inside of the gym -> frequently beating Tucker at Metcons (who was a Division 1 college athlete)

**– What is one goal you would like to accomplish in the next year?**
Ring muscle ups

**– What advice can you provide to people new to the box?**
Don’t let learning how to do double-unders drive you crazy; if you really want to master them, come in 10 minutes before every class and work on them (so it doesn’t take you 4 years to finally be able to do them, like it did with me!)

Strength:

E2MOM 10
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (↑)

Conditioning:

AMRAP 16
10 Toes to Bar (Fx: 7) (Rx+: 15)
10 Handstand Push Ups (Fx: 7) (Rx+: 15)
10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

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