WOD / Events

2
Jul

Sunday, July 3, 2016

*Updated July 4 Schedule
Sunday: Closed, No WOD and No Yoga
Monday: 1000 WOD only.

==========================================

If you would like to WOD, there is an 11:15am WOD at BCF and Open Gym at 12:00Pm

========================================

Power Clean
5 x 3 (ME)
*Working Sets Start @ 80%

For Time:
18 OHS 95/65
4 Rope Climbs
15 OHS 95/65
3 Rope Climbs
12 OHS 95/65
2 Rope Climbs
9 OHS 95/65
1 Rope Climb

RX+ 115/80

1
Jul

Saturday, June 2, 2016

*Updated July 4 Schedule
Sunday: Closed, No WOD and No Yoga
Monday: 1000 WOD only.

==========================================

Bench Press:
20 Minutes to Find 1Rm

AMRAP 10:
1 mile run
ME Clusters 115/80

FX: AMRAP13/ 95/65

Overhead Squat Finisher: 5 x 5
Unstable Bar work w/bands and KBs.

30
Jun

Friday, July 1, 2016

Open gym from 0900-1200 Today! Beat that traffic.

========================

July 4th: 1000 Class only.

===================================

“Fight Gone Bad”
Three rounds, 1 minute rounds:
Wallball shots, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches
Push-press, 75/55 – go from the ground
Row for calories
Rest
compare: 10/1/2015

28
Jun

Wednesday, June 29, 2016

Testing Week Guys! Make sure that you are doing good things to promote recovery and performance.
Tuesday: CF Total
Thursday: Olympic Total
Friday: Fight Gone Bad
Saturday: Bench Press

==================================

Handstand Walk Technique:
*HS Hold wall/partner
*Kiss the Wall to HS Hold
*HS Shoulder Taps (Same side)
*HS Walk to Kiss the Wall
*Spotted Walks

Rx:100′ For time, Fx: 50′

Partner WOD Chipper:
1000 m Row
50 Pull ups
50 HSPU
50 KBS 32/24, Fx: 24/16
50 WBS 20/14
1000 m Row

27
Jun

Tuesday, June 28, 2016

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

==================

Testing Week Guys! Make sure that you are doing good things to promote recovery and performance.
Tuesday: CF Total
Friday: Fight Gone Bad
Saturday: Bench Press
*Olympic Total: TBD

==================================

Reserve your spot to meet Dr. Will Chow of Boone wellness Tuesday, June 28 starting at 6:30 pm. To reserve your spot click here:  For more info about the Boone Wellness Clinic please visit http://www.boonewellness.com/

===================================

CrossFit Total
1 RM
*Back Squat
*Strict Press
*Deadlift
compare: 3/31/2016

26
Jun

Monday, June 27, 2016

Testing Week Guys! Make sure that you are doing good things to promote recovery and performance.
Tuesday: CF Total
Friday: Fight Gone Bad
Saturday: Bench Press
*Olympic Total: TBD

==================================

Reserve your spot to meet Dr. Will Chow of Boone wellness Tuesday, June 28 starting at 6:30 pm. To reserve your spot click here:  For more info about the Boone Wellness Clinic please visit http://www.boonewellness.com/

===================================

EMOM 15:
1) 10 Good Morning (A)
2) 10 Strict T2b, Fx: 10 Strict Leg raises ( feet above hip crease)
3) 10 Barbell Row (A)

4 Rounds for time:
400 m Run
20 Front Rack Lunges 115/80 Fx: 95/65
*Lunges in place

25
Jun

Sunday, June 26, 2016

Reserve your spot to meet Dr. Will Chow of Boone wellness Tuesday, June 28 starting at 6:30 pm. To reserve your spot click here:  For more info about the Boone Wellness Clinic please visit http://www.boonewellness.com/

===================================

18 Minutes to find Heaviest Thruster Double
*From the floor

AMRAP 15:
40 Double Unders
20 lateral Burpee box Jumps

24
Jun

Saturday, June 25, 2016

***No Yoga this Sunday*****

=====================================

Bench Press
5@75%, 3@85 and 1+ @95%

5 Rounds for time:
:40 work, :20 Rest
Station 1: KB SDHP 32/24, Fx:24/16
Station 2: Row Cals
Station 3: Pull Ups
Score: Total reps