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23
May

Tuesday, May 24, 2022

Lifting the Dream will be at “Murph” this Saturday holding an “Aloha Sale”! For those who don’t know, Malia has been a member at BCCF for several years and has been a stronghold not only within our community but in the CrossFit community as well. We will miss her when she and her family move to sunny Florida and embark on a new chapter near the beach. Please stop by to wish Malia the best of luck on her new venture!

STRENGTH

3×2 Snatch High Pull + Power Snatch, (75%, 80%, 85%)

CONDITIONING

“Victoria Campos” (edit)
6:00 EMOM: Row 200/175m
-Rest 2:00-
6:00 EMOM: 8 C&J (115/80)
-Rest 2:00-
6:00 EMOM: 3-5 MU (bar or rings)

22
May

Monday, May 23, 2022

Community Event: “Murph” Sat, May 28 in all classes followed by cookout & potluck.
Today we feature Max Muscle South Metro who will be offering samples at Murph. This month MM has 25% off all weight loss products. For your workout supplement needs, please use code “BCCF10” at check out online and in-store!

STRENGTH

Deadlift 4×4, starting at 65%

CONDITIONING

Gui
3 Sets:
15 Burpees to Bar
400m Run
15 Burpees to Bar
-Rest 3:00 between sets-

19
May

Friday, May 20, 2022

CONDITIONING

Ehud
PARTNER THROWDOWN FRIDAY!!
3 sets
300m run (together)
60/48 Calorie Bike Erg (split as desired)
300m run (together)
100’ Handstand walk (split as desired)
-Rest 3 minutes between sets-

Memorial Day Murph is next Saturday, May 28. Open to the community, friends, neighbors, family ~ modifications for all abilities. Burgers and hotdogs off the grill and Potluck (bring something to share) to follow.

18
May

Thursday, May 19, 2022

STRENGTH

Wide Grip Bench Press 5×5, starting at 80% and building
*:30 Close Grip Push Ups between sets

CONDITIONING

Othniel
3 rounds
25 Wall Balls (20/14)
25yd Walking Lunges
-rest 1:1-
3 rounds
20 Wall Balls (30/20)
20yd DB Front Rack Lunges (35/20)

17
May

Wednesday, May 18, 2022

STRENGTH

Hang Clean + Clean + Front Squat + Jerk 4×5, starting at 70% and building to 80-85%

CONDITIONING

Gideon
5 Sets
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125)
10/8 Calorie Echo Bike Sprint
-Rest 2 minutes between Sets-

16
May

Tuesday, May 17 2022

STRENGTH

Pause Snatch Pull + Snatch 3×2, @ 85%

CONDITIONING

Deborah
AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (50/35)
5 bar muscle-ups
10 left-arm dumbbell overhead squats (50/35)
15 toes-to-bars

15
May

Monday, May 16, 2022

STRENGTH

Deadlift 5×4 + Max Vertical Jump
4*4*4*4*4
*3 Max vertical jump after each set. Start with 70% and building each set

CONDITIONING
Memorial Day Murph is Saturday May 28! 7:00, 8:30, and 10:00 with cookout to follow!

Murph Prep:
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-

12
May

Friday, May 13, 2022

12 Min Death By Burpees: courtesy of Coach Greg
2,4,6…each min add 2 burpees, jumping to a target

CONDITIONING

Deck of Doom, With a Partner: One partner works, one holds static except for Joker
Joker: Prowler Push each partner 1:1 (down and back is 1)
Hearts: Sandbag cleans, partner holds squat
Diamonds: Lunges (R+L=1), partner dead hang
Clubs: V-Ups, partner holds plank
Spades: KBS (53/35), partner holds kb overhead

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