WOD/Events

The weather is turning which means it’s time for some new BCF hoodies (and also the popular crop hoodies)! $45 per hoodie. We had our merchandise partner set up an online store for easy ordering this year. Place your order by Nov 25th and they’ll be delivered to BCF for pick-up in early December!

Free Beginner CrossFit – 12:00pm REGISTER

Skill and mobility class Saturday at 1:15pm!! We will be working on hip and shoulder mobility!!

*COVID-19 UPDATE!

Based on the current rise in Covid cases, we are going to make some operational changes. Upon arrival to the gym, please be wearing your face mask and scan your temperature on our new wall mounted thermometer.

Please keep your mask on in the warmup area until the start of your 1 hour class. Once your workout starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the warmup area. Thanks!

Strength:

E3MOM 15
Deadlifts
1: 2 @80-85%
2: 2 @85-90%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @90-95%

Conditioning:

AMRAP 10
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Toes to Bar
5 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)

The weather is turning which means it’s time for some new BCF hoodies (and also the popular crop hoodies)! $45 per hoodie. We had our merchandise partner set up an online store for easy ordering this year. Place your order by Nov 25th and they’ll be delivered to BCF for pick-up in early December! 

Strength:

16:00 to Establish:
1RM Push Jerk

Conditioning:

For Time:
60 Burpee Box Jump Overs (24/20) (Fx: 50 Reps) (Rx+: 80 Reps)
But….
E2MOM starting at 0:00
Run 200m

Time Cap 16:00

Strength:

Gymnastics Strength:

EMOM 10

Rx+: 2 – 4 Strict Ring Muscle Ups

Rx: 1 Strict Ring Muscle Up

Fx: 3 – 5 Feet Elevated False Grip Ring Rows + 3 – 5 Strict Ring Dips

Scaled: 3 – 5 False Grip Ring Rows + 3 – 5 Hand Release Push Ups

Conditioning:

2 Rounds
1:00 Work/ :30 Rest
1: 25/20 Calorie Assault Bike (Fx: 20/15)
2: 20/15 Ski Erg (Fx: 15/10)
3: 25/20 Calorie Row (Fx: 20/15)
4: 100m Run

*Skill and mobilty class this Saturday at 1:15pm!! We will be working on hip and shoulder mobility!

*COVID-19 UPDATE!

Based on the current rise in Covid cases, we are going to make some operational changes. Upon arrival to the gym, please be wearing your face mask and scan your temperature on our new wall mounted thermometer.

Please keep your mask on in the warmup area until the start of your 1 hour class. Once your workout starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the warmup area. Thanks!

Strength:

E3MOM 15
Back Squats
1: 2 @80-85%
2: 2 @85-90%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @90-95%

Conditioning:

AMRAP 14
28 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
14 Hang Power Clean (115/80) (Fx: 75/55) (Rx+: 155/105)

Core Blast – 6:45pm!!!! 

*COVID-19 UPDATE!

Based on the current rise in Covid cases, we are going to make some operational changes. Upon arrival to the gym, please be wearing your face mask and scan your temperature on our new wall mounted thermometer.

Please keep your mask on in the warmup area until the start of your 1 hour class. Once your workout starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the warmup area. Thanks!

Strength:

13:00 to Complete:
5 Rounds
5 – 10 Strict T2B (Fx: Straight Leg Raise)
5 Dumbbell/Foam Roller Arch to Hollow (:03 Hold in Hollow) (Fx: :45 High Plank)

Conditioning:

16 – 12 – 8 – 4
Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Strength:

20:00 to Establish:
1RM Squat Clean

Conditioning:

4 Rounds
36 Double Unders
18 Push Ups
9 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

Yoga with Kristen!!! – 10:00AM

Conditioning:

For Time:

1000m Run
30 Chest to Bar Pull Ups (Fx: Pull Ups)
30 Kettlebell Swings (32/24) (Fx: 24/16)
800m Run
20 Chest to Bar Pull Ups (Fx: Pull Ups)
20 Kettlebell Swings (32/24) (Fx: 24/16)
600m Run
10 Chest to Bar Pull Ups (Fx: Pull Ups)
10 Kettlebell Swings (32/24) (Fx: 24/16)
400m Run
5 Chest to Bar Pull Ups (Fx: Pull Ups)
5 Kettlebell Swings (32/24) (Fx: 24/16)
200m Run

Finisher:

Core Strength:
3 Rounds:
:45 Hollow Hold
15 V-Ups
:30 Hollow Hold 
10 V-Ups
:15 Hollow Hold
5 V-Ups
1:00 Each Side Wall Calf Stretch

Free Beginner CrossFit – 12:00pm REGISTER

Strength:

EMOM 10
1: 3 – 7 Strict Handstand Push Ups
2: 10 Dumbbell Straddle Press

Rx+: Strict with 3″ Deficit
Rx: Strict
Fx: Pike on Box

Conditioning:

EMOM 15
1: 20/15 Calorie Bike (Fx: 15/10)
2: 20/15 Calorie Ski (Fx: 15/10)
3: AMRAP Devil’s Press + Dumbbell Front Squat (50/35) (Fx: 35/20)
4: Rest
5: Rest

Use two dumbbells for Devil’s Press and DB front squat.