New Years Eve Holiday Schedule

Monday and Tuesday - regular schedule

Wednesday - 6,7,10 am and one afternoon class at 4pm

Thursday - Closed

Friday - Regular schedule

Merry Christmas BBCF style

“The 12 Days of 2014″
*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 @  80/60kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @  60/30kg
5 Bar Facing Burpees
6 Push Press @  60/30kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/16
10 C2B Pullups
11 HSPU
12 Front Squats @  80/60kg

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.

Tuesday 23, December 2014

Warm up:

Same as yesterday

Strength:

Strict press

5-5-5-3-2- 3x5

Metcon:

Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run


U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Monday 22, December 2014

Warm up/Stabilizer - oh yes all rolled into one

1000m row

3x10
Double KB sit up
Back extensions
Twinkies

Strength:

Back squats

5-5-5-3-2- 3x5

3 sets of 5 at a light warm up weight
1 set of 3 at a med weight
1 set of 2 at a heavier weight about 70% of your max
3 sets of 5 at the same weight - pretty damn heavy

Metcon:

Coach Kat's birthday is in the house today, and she made her own birthday WOD!!

2x
12 toes 2 bar
22 hang cleans 60/40kg
19 wall balls 20/16lb
89 sit ups - old school preferably but use an abmat to get through it
25 double unders

CHRISTMAS SCHEDULE

Mon - Tue - Fri - Sat

CLASS AS SCHEDULE

WEDNESDAY - 6 and 9am ONLY3

Thursday - MERRY CHRISTMAS all our love, but we are closed!

Friday 19,Decmeber 2014

Strength:

Make up any missed max on your Olympic lifts - CYCLE DONE

Metcon:

5x

1 power clean
3 push press
5 front squats
7 deadlifts

*increase weight every round
*5 four count burpees for any round broken
***Must be heavy and a struggle by the last round if not before!

Thursday 18, December 2014

Strength:

20 mins to find 1 rep max clean and jerk

Metcon:

EMOM 12 mins

3 hang cleans 75% of max today
5 push ups
7 KB swings 32/24kg

Wednesday 17, December 2014

Strength:

Back squats

3x8

Metcon:

4x
Sumo straight leg deadlifts 100/80kg
10 burpees
5 Strict pull ups