11/14 WOD: “Tabata Something Else”


11/14 WOD: “Tabata Something Else”

Erich and Mari have made HUGE progress since beginning with us at BCF! We're happy to have them both!

We are making huge gains everyone! This week, we deload the weight. Learn more about deloading here.

We’re also seeing LOTS of PRs, improvements, and achievements. Amy, Christine M, and Amanda have hit their first pullups w/o bands, almost everyone is able to go full range of motion in their lifts, and people are changing body composition before my eyes! Speaking of, if you are wanting to get your bodyfat % measured again, let me know before class!

Individual Warm-up: Turkish get-ups – 5 each arm.

Strength: Deload week, Back Squat 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%

WOD: Tabata Something Else


*20 seconds of work followed by 10 seconds of rest for 8 rounds for each exercise.  Your score is your lowest number of completed reps in each exercise; then add them together for one total*