3/14 “Monday”


3/14 “Monday”


Fitness: Back squat, ring rows, arch hold
Performance: Back squat, rope pullup, DB box jumps


Fitness: DB Box step-overs, Run, Burpee, Thruster
Performance: DB Box Step-over, AB, Burpee Pullup, Thruster

Member News:


Join fellow BCF women in the second of our WOD & Wine Women’s Workshop Series!

WHO: Open to all BCF women and their female friends. Friends do not have to be proficient in CrossFit but do have to sign a waiver before working out.
WHAT: Plan for a group body-weight workout led by a BCF coach followed by a friendly glass of wine, while listening to speakers address issues that matter to you!
WINE: NO WINE NEEDED! We have plenty from Session I.


Do you leak during lunges? Dribble during double unders? Is it hard to hold yourself during a sneeze or a spontaneous laugh?
Listen to Dr. Lauren Croal, of Wisconsin Orthopedic Physical Therapy, as she delves into the mysterious world of the pelvic floor and a woman’s struggle with incontinence. Learn why you pee at inoportune times and what you can do to prevent and strengthen your pelvic floor (hint: It’s more than just kegals). The session will conclude with an open-floor Q&A with Dr. Croal.


Removing weights: When you are removing weights from the barbells, mostly after lifts from the floor, please hold or brace the barbell while pushing off the plates, and control the barbell to the ground. You can also use a friend to help you do this. When the barbells slam into the floor, they can become warped or lose their spin (which we need for Olympic lifting). Need any clarification? Please ask a coach to show you!

We know you get tired after a hard row, however you should still be able to control the muscles that allow you to place the rower handle back in it’s holster. In your tired-state, please try not to release the handle and send it flying back into the rower. We understand you may lose your grip and this might happen, but we ask you to try your darndest and find the precision to place it back where it belongs. If you are losing muscle control, this is not normal. Send us an email, and we’ll probably refer you to a specialist;).