10:00 AM
CrossFit Kids!
4:30 PM
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TODAY! DETAILS>>
Strength:
E3MOM 15
1 High Hang Clean + 1 Hang Clean + 1 Clean (Max Effort)
Clean from floor must be touch-and-go. No dropping barbell during complex.
Conditioning:
For Time
400m Run
10 Devil’s Press (50/35) (Fx: 35/20)
20 Calorie Row
30 Push Press (115/80) (Fx: 75/55) (Rx+: 135/95)
400m Run
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is TOMORROW! Tell Us You’ll Be There >>
Strength:
Rx:
3 Rounds
:30 Ring Support Hold (Rx+: High Rings)
100m Jog
1:00 Low Ring Plank Hold
100m Jog
5 Parallette Push-ups into Max time L-sit hold
100m jog
Fx:
3 Rounds
:30 Support Hold on Boxes
100m Jog
1:00 High Plank Hold
100m Jog
5 Box Push Ups + Max Time Tuck hold
100m jog
Conditioning:
E3MOM 15
7 Ring Dips (Fx: Hand Release Push-ups) (Rx+: High Rings)
5 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
3 Unbroken Thrusters (Increase weight each round)
Score is max weight on thrusters.
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>
Strength:
Deadlift
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+
Conditioning:
AMRAP 11
200m Run
20 Sit-ups
20 Reverse Goblet Lunges (50/35) (Fx: 35/20) (Rx+: Alternating Pistols)
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>
Strength:
Every 1:30 for 4 Rounds of Each, Alternating
Station 1: 2 Bench Press (Max Effort)
Station 2: 2 Pendlay Row (Max Effort)
Conditioning:
5 Rounds
12 Power Snatch (75/55)
12 Kettlebell Swing (32/24) (Fx: 24/16)
REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Strength:
Back Squat
E3MOM 15
Set 1: 2 @ 85-90%
Set 2: 2 @ 85-90%
Set 3: 2 @ 90-95%
Set 4: 2 @ 90-95%
Set 5: 2 @ 90-95%+
Conditioning:
With Partner, Alternating Full Rounds:
AMRAP 12
10/8 Calorie Row
10 Burpees over the Rower
