Monday, Feb 14, 2022

Happy Valentine’s Day!!

The CrossFit Open begins Thursday, Feb 24, with 22.1 being announced that afternoon. Friday class WODs will be Open workouts. We highly encourage you to sign up for the BCCF CrossFit Open! This is a no-pressure friendly competition within the gym. You do not have to sign up for the CrossFit Open to participate. Simply sign up at the front desk. Teams will be divided between Heather, John, and Robin who will help you along the way. Every team member earns their team 1 point for completing the workout. Leaders in both Scaled and Rx divisions will earn higher rankings for their team. The team with the most points wins the coveted Team Open t-shirt. More info to come via email.

STRENGTH

2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70% of 1RM (7/10 RPE)
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75% of 1RM (7.5/10 RPE)

CONDITIONING

The Mule
21-15-9
Deadlift (275/185)
Burpee Pull Up