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BCF 31 Day Burpee Challenge
July 1 - July 31 @ Anywhere USA!

WOD for a Cure
July 25, 10AM @ BCF HQ

Power and Grace Performance Camp
October 17-19th @ BCF HQ

7/24 “Thursday”

Posted on July 23rd, 2014 by Sara No Comments

Strength: Legless rope climbs/four up-downs Dumbbell shoulder press Pistols WOD: T2B DB Thrusters DB Lunges In honor of the CrossFit Games, let’s talk about swimming. Not familiar with the CrossFit Games? Check it out at Games.CrossFit.com where you can live stream the fun! If you’ve seen the Games you know that the last few years, […]

7/23 “Wednesday”

Posted on July 22nd, 2014 by Sara No Comments

Strength: Bench Press WOD: Fitness: Russian KB swings, Pull ups, Burpees, Man Makers, Farmers Carries, Russian KB swing, Wall Balls Performance: Row, C2B Pull ups, Wall Balls, Russian KB Swings ***”5 clues to training success from old time strong men! 1. Approach Training as a practice. If you want to get better at something, then […]

7/22 “Tuesday”

Posted on July 21st, 2014 by Sara No Comments

Strength: Fitness: Bicycle abs, Handstand hold, double unders Performance: Strict T2B, Freestanding handstand, UB double unders WOD: Fitness: Run, Dumbbell Push Press,Burpee Box Jump-overs Performance: Row, Handstand PU, Run ***”When I see someone struggling with the lack of change they see, I tell them one thing. “Give yourself a chance. It will come if you […]

7/21 “Monday”

Posted on July 20th, 2014 by Tyler No Comments

^^My boy, Dan Bailey, is a pretty good athlete. This week is testing week!  That means we will be attempting single reps for maximum weight (1RM) for each of the power lifts that we just completed on the Wendler proram: the Squat on Monday, the Press on Tuesday, the Bench Press on Wednesday, and the […]

Testing week!

Posted on July 20th, 2014 by Tyler No Comments

This week is testing week!  That means we will be attempting single reps for maximum weight (1RM) for each of the power lifts that we just completed on the Wendler proram: the Squat on Monday, the Press on Tuesday, the Bench Press on Wednesday, and the Deadlift on Friday. You should feel rested from last […]

7/18 “Friday”

Posted on July 17th, 2014 by Sara No Comments

Strength: Deadlifts, Flutter Kicks WOD: Thrusters, Pull-ups Fridays Recipe (Just made this on Wed and it is delicious!) Korean Fried Rice: Recipe from wholenewmom.com Ingredients: 1/2 large cucumber 1/2 small zucchini 1 large carrot small chunk crinkly cabbage (I used purple cabbage!) 10 oz (300g) ground meat (I used Grass-fed ground beef) 16 oz (450g/3 […]

7/17 “Thursday”

Posted on July 16th, 2014 by Sara No Comments

Strength: Push Press, Side Planks, Bulgarian Split Squats WOD: Clean and jerks or snatch Row It’s long but well worth the watch, if you have! Get some great insight into the training, nutrition, and mentality of some of CrossFit’s best. Member News: We’re putting in an order for lacrosse balls and RX bars! https://docs.google.com/spreadsheet/ccc?key=0Aj4p-BJjxPWedEtSOVFaNGM0VHRLN2pyVWNCQ0xRQlE&usp=sharing -Have […]

7/16 “Wednesday”

Posted on July 15th, 2014 by Sara No Comments

Strength: Bench Press Single Arm KB Row WOD: DeadLifts, Cleans, Front Squats, Push Press, Thrusters, Burpees ***”Staying Motivated Most people who start CrossFit get off to a great start. The feeling of being able to move your body in new ways and see it translate into the real world is incomparable. The camaraderie and encouragement […]

7/15 “Tuesday”

Posted on July 14th, 2014 by Sara No Comments

Strength:  Fitness: Tuck Ups, Renegade Row, Double Unders Practice Performance: Strict T2B, Handstand Hold, Double Unders WOD: Fitness: Run, DB Burpees, DB Push Press Performance: Run, Muscle ups   Are you signed up yet for WOD for a Cure? On July 26th, we’re replacing our normally scheduled Saturday classes with this great event. All proceeds will […]

7/14 “Monday”

Posted on July 13th, 2014 by Tyler No Comments

Strength: Press, Squat WOD: Run, Row, Box step-ups, Pullups, Pushups Programming/Bechmark Week updates… This next week will be a deload week and next week is testing week with the lifts! Also, expect more benchmarks spread across the next 2 weeks. Named WODs, etc. We had DT, Jackie, FGB, etc this last week. Watch for Helen, Fran, and […]