4/8 “Wednesday”


4/8 “Wednesday”

20 minutes to complete the following, about 5 minutes per movement:
ME UB Double Unders, 5 good attempts max
ME Handstand Hold on Wall or Freestanding, 1 attempt for Wall and 4 good attempts max for Freestanding
ME UB Muscle Ups or Pullups, 1 attempt
ME Box Jump or Broad Jump

If you PR or have a very solid attempt on Double Unders or Freestanding Handstand Holds feel free to call the score and move on. There should only be one attempt for Handstand Hold on Wall, Muscle Up/Pullups, and Wall Balls. Your first attempt will be your best, so mobilize and warm up between movements. When you are feeling good, go all in!


5K Run/Row time trial
Note: 30 min cap!

Member News:

+++April Newsletter! CLICK HERE TO READ!+++

+++SFH Order+++

Our April group order of Stronger Faster Healthier (SFH) products is going to go out on Sunday night (4/12). You have the next 5 days to select your products (grassfed whey, potent fish oil, and pre-workout).

Again, all fish oil, protein, and pre-workout ordered through us gets you $5 off retail + free shipping. Simply fill out the attached google.spreadsheet. There are 3 separate tabs for each line of products with the costs to you listed above. All product information can be seen at www.sfh.com.

https://docs.google.com/ spreadsheets/d/ 1LwMx1QHUTlksd5_zQl_ IYc4ku4emriE9Epj5thVb7XU/edit? usp=sharing

+++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.”

+++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