Hand Stand Progressions, Box Squats
Run, DB Hang Power Cleans, Jumping C2B Pull-ups
Run, Hang Power Snatch, C2B Pull-ups
+++From Coach Dan:+++
“Endurance will be starting Wednesday, April 15th at 5:45 pm. If it is too cold or raining, we meet at BCF. Otherwise, we meet for all classes at the Hart Park track. Sundays will meet at noon, same procedures, except we will meet at the Pettit Center track in the event of rain.
The program follows the 12 Week program as laid out by our guru Brian MacKenzie, and tweaked by Coach me based on weather, what we are doing in the gym, and general mood of the class.
I hope those of you looking forward to trying out this class will find out that combining Tyler and Adam’s programming with Endurance brings you new levels of fitness. Wednesdays will focus on running speed, Sundays on running strength. If your summer focus is on a 5 km PR, I suggest Wednesdays as your big day. Sundays are for those looking to do well in half marathons or triathlons, etc.
Our program will post workouts if you are not able to make class on the FB Endurance/rowing page. If not on this, please email us at [email protected] and we’ll add you to the group. The motto will be 3-2-1, meaning 3 BCF WODs, 2 Endurance workouts, 1 active recovery day, with a bike ride, run, or hike.
Please feel free to shoot me messages, questions, or comments. After this crappy winter, it’ll be nice to meet some of you at the track.”
+++Reebok Nano/Lifter/Speed shoe order+++
Looking for CrossFitting shoes? Weightlifting shoes? Running shoes? Or some other shoe? Reebok has them all for the Crossfitter, fitness freak, athlete, etc. Being a #ReebokRecognized gym, we get special access to apparel and footwear.
WHAT SHOES CAN I ORDER? Here are the shoes you can order:
These will be ordered next Wednesday(3/25)! All sales are final. If we find out that Reebok is out of stock of the shoes you want to place an order for, we will try and let you know ASAP.
+++The Movement Fix: Join us for The Movement Fix, May 17th from 9AM to 5PM. Ask Coach Tyler, Adam, or Sara for more information or check out their website http://themovementfix.com