Congratulations to BCF members Gary and Kelley on their recent engagement!!!!! #engaged #couplewhowodstogetherstaytogether #bcflover
Strength:
AMRAP Unbroken Strict Press
– Rest 2:00 –
AMRAP Unbroken Push Press
– Rest 2:00 –
AMRAP Unbroken Push Jerk
Rx: (115/80) (Fx: 75/55) (Rx+ 135/95)
Score is total reps.
Conditioning:
AMRAP 16
12 Toes To Bar (Fx: 10)
24 Box Jumps (24/20)
12 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)
Core Blast tonight at 6:45pm!!!
Strength:
3 Rounds
10 Reverse Burpees (Rx+: Candlesticks)
20 Shoulder Taps (Fx: Pike on Box Shoulder Taps) (Rx+: Free Standing)
:45 Active Pull-up Hang (Fx: :30)
Conditioning:
3 Rounds
6 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)
12 Burpees
6 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
12 Burpees
Time Cap 14:00
| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Gymnastics Strength | Core Blast – 6:45pm Free Beginner CrossFit – 7:45pm REGISTER |
| Wednesday | Strict Press | |
| Thursday | Squat Cleans | |
| Friday | Core Strength | |
| Saturday | Running and Gymnastics | |
| Sunday | Power Snatches | Yoga – 10:00am |
Strength:
E3MOM 15
10 Deadlifts (ME)
Conditioning:
“Grannie”
50-40-30-20-10
Double Unders
Sit-Ups
Start Each Round with:
6 Clean and Jerks (135/95) (Fx: 95/65)
Yoga with Kristen – 10:00AM
Strength:
Tabata Mountain Climbers
– Rest 1:00 –
Tabata KB Halo (Alternate Directions each Round)
– Rest 1:00 –
Tabata Dumbbell Flys
Conditioning:
30 – 20 – 10
Handstand Push Ups (Fx: Hand Release Push Ups)
Box Jumps (24/20)
Conditioning:
“Isabel”
30 Snatches (135/95)
Finisher:
E2MOM 18
1: 10 -15 Body Saws (Fx: :45 Low Plank)
2: 50 Foot Handstand Walk (Fx: :45 Handstand Hold)
3: 5 Skin the Cats
Happy 4th of July!!
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Conditioning:
“Manion”
7 Rounds
400m Run
29 Back Squats (135/95)
TWO weeks left to make a donation to our Little Lights fundraiser and we match it! We are so close to our goal!!
Donate HERE!!!
Little Lights is a non-profit organization that empowers under-served youth and families in Washington, D.C. through practical assistance, racial reconciliation, and the love of Christ.
Strength:
E2MOM 12
3 Hang Power Snatches + 3 Power Snatches (↑)
Must be touch and go.
Conditioning:
For Time:
30 Ring Muscle Ups (Fx: 30 C2B Pull Ups + 30 Ring Dips)
But…
Every 4:00 Including 0:00
500/450m Row
Time Cap 16:00
Strength:
E3MOM 15
3 Tempo Front Squats (30×1) + 3 Front Squats (↑)
Conditioning:
AMRAP 10
3 – 6 – 9 – 12 – 15…
Wall Balls (20/14)
Russian KB Swings (Rx: 32/24)(Fx: 24/16)