Wednesday, June 2, 2021


Wednesday, June 2, 2021

Need to work on your Bar Muscle-Ups? Sign up for our BMU Skills Clinic next Wednesday! You can find details here.

New Programming Block: Strength Endurance

Starting Monday, May 31st we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending in the beginning of August.

The main goal for this block of programming will be to increase our strength endurance. Some elements from our previous block of programming such as aerobic capacity development and functional bodybuilding will remain in this block as well but at a lower frequency. 

One definition for strength endurance is: “the specific form of strength displayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency” . In more simple terms, we will be helping to develop your ability to move a moderate to heavy weight for high repetitions.

There are a few reasons that this will be our focus for the next block of programming. Strength endurance training will help us build muscle and increase our strength work capacity, allowing you to lift more weight with less fatigue. These factors will contribute to much larger strength gains later in the year. Additionally, this type of training calls for submaximal weights and higher repetitions. This will give all of you an opportunity to refine your movements and make adjustments to your technique that will help you more safely and efficiently move heavy weights. This will not only contribute to increases in your maximal lifting capabilities but also your ability to maintain form and efficiency during metcons that involve strength movements (e.g. DT, Grace, Isabel).

Some overall themes that you will be seeing in regard to the strength endurance training will be:

  • More days per week with barbell strength work
  • Bodybuilding/Core strength weekly 
  • More classic barbell strength (squats/deadlifts/pressing)
  • Higher repetitions (8 – 10 rep range)

With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the regular CrossFit-style metcons you all love will still be there. Most of our metcons will stay in the 7 – 15 minute time domain as usual but, there will still be some super long workouts. We will also still be testing benchmarks and Hero WODs 2 – 3 times each month.

As we look to the rest of 2021 you can expect to see us continue building on the strength and skill work that will happen in this block.

We are very excited to roll out this new programming and see all of the improvements that our members will make!!!


4 Rounds
10 Double Kettlebell Strict Press
10 Dumbbell Pull Overs
Easy 200m Run/Ski/Row


13 Push Presses (115/80) (Fx: 85/60) (Rx+: 145/100)
26 Box Jumps (24/20) (Rx+: 30/24)