NEW YEAR'S HOURS

Monday the 31st

Normal schedule UNTIL 4pm which is our LAST class of the day!

Tuesday the 1st

Open gym 10-12 Doors close at 1pm

Saturday 29, December 2012

I'm liking these last few Saturday WOD's A LOT!!!

Solid work everyone!

Thanks for joining us Steve!

5x

100 double unders (300 singles)
20 SDHP 50/30kg
20 Evil wheels
20 Push press 50/30kg
20 V-twist 24/16kg (10 each side)

Friday 28, December 2012

I'm being super duper nice and posting early for the day - YOU HAD BETTER still come in!

This is my favorite Hero WOD, and not as in favorite like Badger (which I hate) but really favorite Hero WOD!

"Hansen"

5x

30 KB swings 32/24kg
30 Burpees
30 GHD sit ups

2 of my favorite movements in one WOD, if only the burpees could of been SDHP - I would OWN this WOD! :-)

Thursday 27, Decmeber 2012

Ahhhhhhh Coach Travis loves this one, and I think it is just peachy too until I get to the Thrusters....

"Seven"

7x
7 HSPU
7 Thrusters 60/40kg
7 K2E
7 Deadlifts 120/75kg
7 KB swings 32/24kg
7 Burpees
7 Pull ups

Oh man this was exactly a year ago and 1 day today we did this too. Looked it up in my WOD book, my time was greater today. :-( Sad Panda face. LOL

Wednesday 26, December 2012

We are finishing the year out with a BANG or should i say three Hero WOD's to make you remember what a great year we had, but the sacrifices others have made for us in doing so. These all three have been in the gym before, many of you will remember them AFTER you are done with the workout. Then you will know why you forgot them. :-)

We did have some strength on today because this is a shorter Hero WOD.

Strenggth:

Back squats

5-5-5-3-2-5

Metcon:

"DT"

5x
12 deadlifts 70/47.5kg (i know you're thinking its so light - just wait till round 3)
9 hang cleans 70/47.5kg
6 push jerks 70/47.5kg

MERRY CHRISTMAS

AND BACK TO REGULAR SCHEDULE ON WEDNESDAY!!!!

Hero WOD's for Wed, Thur, and Fri this week, and DO NOT FORGET WE START OUR ASSESSMENT WEEK NEXT WEEK!!!!

BE HERE with all my love from your BBCF family to yours.

Monday 24, December 2012

Open  gym today from 6am to 11am

BE PREPARED!!!

We always do the 12 Days of CrossFit - BBCF style, this year we choose to step it up a notch and borrow a 2 Day WOD from Outlaw...

And IT KICKED EVERYONES ASS!!!!

“The 12 Days of Outlaw 2012″

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150# we did 80/55kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75# we did 60/30kg
5 Bar Facing Burpees
6 Push Press @ 115/75# we did 60/30kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14# - we did KB swings at 24/16kg
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks) we did 80/55kg

For time.

Notes: Clean & Jerk may be any style. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

Saturday 22, Decembe 2012

Not gonna lie I got a little over zealous with two rounds of the following, but a few of you did it and YOU ARE BADASS!!!

2x

8 min AMRAP

1deadlift 90% 1 rep max
2 muscle ups
3 squat cleans 85% 5 rep max
4 (shit I forgot the movement-look for edited version in a minute) LMAO

2 min rest

8 min AMRAP

2 hang cleans 60/40kg
4 HSPU
6 front squats 60/40kg
8 plyo push ups

2 min rest

8 min AMRAP

double unders - every time you make an error, stop, quit, or cry you immediately do 5 burpees