Wednesday, September 1, 2021


Wednesday, September 1, 2021

New Programming Block!

Monday, August 23rd we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending at beginning of November

The goal for this block of programming will be to increase our general strength. The conditioning portion of our programming will remain mostly unchanged through this block of programming but, you will see a slight reduction in the frequency of super long workouts and more of the mid range, high intensity metcons. You will also begin to see some more emphasis on gymnastics strength and skill building as that will be a main focus later in the year. 

General strength as defined by Scientific Principles of Strength Training is: “the general ability to exert force using the body’s musculature”. Basically, in this programming block, we will be developing our ability to move heavy weight. 

We have just finished up a block of programming focused on building muscle and increasing your strength work capacity. Focusing our strength training on general strength at this point will best utilize those newly developed aspects of your fitness. Better strength endurance means better recovery between your working sets of lifting, leading to higher quality training sessions. 

Some overall themes and changes that you will be seeing in regard to the general strength training will be:

  • Lower repetition lifting (Mostly 3 – 6 reps)
  • High percentage lifting (Mostly 75 – 90%)
  • Continued Development of Olympic Lifts

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!!!

If you have questions or comments, please let us know.


30 Clean and Jerks (135/95)

Compare to 2/18/2019

Post-WOD Skill/Strength

3 – 5 Rounds
5 Each Arm (Kettlebell Sit Up + 5 Straddle Presses)
:30 Handstand Hold
100m Jog