Friday, April 8, 2016


Friday, April 8, 2016

BCF & CFR7 Ladies! RSVP HERE for our Wine + WOD Event!  Tonight, join us for a fun, free WOD at6:30 pm! We will create a WOD that is accessible for all levels of experience so invite any female friends to join!


Bench Press
5 x 65%, 75% and 5+ x 85%

  • When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
  • The final set of your core lift in each workout is the one that produces mass and strength, so give it everything you have, and get as many reps as you can with that weight.
  • The exceptions are the deloading workouts in Week 4. You’re giving your muscles a break, not trying to establish new PRs.

To find your 1Rm, use the calculator below for the Heaviest 5 BP found Saturday. (courtesy of CrossFit Centurion)

Fitness & performance:
“Man Test”
Clean & jerk (BW/70%BW)
*Compare to 4/15/2015