Announcements
Schedule changes starting June 15th!
5:30 AM Class – NEW
6:30 AM Class – NEW
10:30 Teen Class – NEW
Thursdays – 6:30 PM Class – Canceled
Questions grab a coach or Mel!
BCF Main – CrossFit
Main WOD
A: Metcon (AMRAP – Reps)
10 min Capacity test
4 min max cal row
Rest 1 min
3 min max rep pull up
Rest 1 min
2 min BW back squat
Rest 1 min
1 min S2OH 135/95 From floor only
B: Front Squat (3 x 4 , add 5-10#)
Competition WOD
A1: Push Press (95/100/105/110/115% of 1RM press)
A2: External rotations (3 x 6 per arm)
Elbow on knee ; full ROM
B1: Shoulder Press (3 x 4 @ 80%)
B2: Shoulder shockers (3 x 5)
Video coming soon
C: Metcon (AMRAP – Reps)
10 min EMOM:
Odd- 30 Double Unders + 1-3 Muscle Ups
Even- 10 GHD Situps + 5 HSPU
D: Metcon (4 Rounds for time)
4 x 1200m run @ 80-85% effort
SWOD
()
S-: Metcon (Weight)
S-B.
Front Squat 5×3; rest 2 minutes AHAP (as heavy as possible) Heavier than last time
S-C.
Hang Snatch x 1 Rep Every Minute On the MInute for 15 minutes
*5-10lbs heavier than last week
S-D.
Strict Ring Pull-Ups 4×8-10; rest 2 minutes