Deadlift & Tall Box Jump 9-7-5-3-1, starting at 70%
*Follow each Deadlift set with 3 tall box jumps
3 sets
20 Dumbbell Snatches (50/35)
20 Burpees over Bar
20 Toes to bar
-Rest 2 Minutes between sets-
Please remember our new class times, 8:00 & 9:00! 10-12:00 is now Open Gym!
Hang Snatch Pull + Snatch
2-2-1-2-2-1-1-1, starting @ 65%, ending at 90%
3 Sets:
5min AMRAP
Cal Row 10-15-20-25…
DU’s 20-30-40-50…
Burpee 5-10-15-20…
-Rest 3:00 b/t sets-
We are CLOSED in observance of Memorial Day. We give thanks to those who gave the ultimate sacrifice for our freedom.
MURPH IS TOMORROW! It’s finally here! BCCF will have a cookout and potluck from 11-1 while supplies last! Please bring something to share, corn hole/yard games, chairs. We look forward to the starting the summer off with our community! If you are planning to bring a friend or family member who isn’t a member, please arrive at least 10min before the class begins to sign a waiver and get settled, we’ll have plenty of options for modifications! ~ Don’t forget to bring in any worn out sneakers to be recycled. Any condition, any size ~ get a raffle ticket for your chance to win (2) InBody tests!
**If you are participating in Murph, we strongly suggest Friday’s endurance WOD or coming in for active recovery.
4×3 Hang Clean High Pull + Power Clean + Push Jerk, starting at 65%
The Flying Hutchman
3 sets:
15 T2B
60 DU
15 Bar Facing Burpee
60 DU
10 Strict Pull Ups
-Rest 3:00min b/t sets-
* optional partner wod, go SYNCHRO (split 15 pull ups)!
Come see Dr. Matt Casseday, owner of Physical Therapy of the Rockies, for free treatments and recovery after Murph! He will be moving into our treatment room soon! Not only will he provide treatment and recovery to the community but will be offering clinics as well, please stop by!
Alex Vigneault (edit)
3 Rounds
28/20 Cal Bike
5 Power Snatches (155/105)
-Rest 5:00min-
3 Rounds
28/20 Cal Bike
5 Power Cleans (185/125)
Shoulder/Glutes Mini Pump
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press @ moderate weight
10 Bent Over Lateral Raises @ light weight
15 GHD Hip Extentions
10 Alternating Double DB Step Back lunges (front rack)@ moderate weight
This Saturday is also our Backpack Society Donation day! BPS donates lunch to children in dozens of schools in Douglas County as well as providing food for needy families. Please see the list below!
5×4 Narrow Grip Bench Press & *Wide Push Ups ~ starting at 75%
* :30 AMRAP wide push ups after each bench press
Tyler & Baylee
10 Rounds
15 Wall Balls (20/14)
1 Rope Climb
𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗶𝘀 𝗼𝗻𝗲 𝗼𝗳 𝘁𝗵𝗲 𝘁𝗼𝘂𝗴𝗵𝗲𝘀𝘁 𝗺𝗮𝗰𝗿𝗼𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀 𝘁𝗼 𝗺𝗲𝗲𝘁 𝘆𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗱𝗮𝘆.
🖐🏽 portable protein options that you can incorporate for meals or snacks include:
1 – Roasted Chickpeas
2 – Hard Boiled Eggs
3 – Rx Brand Peanut Butter (extra protein!)
4 – Collagen or Whey Protein
5 – Tuna or Chicken Packets
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!
3×2 Snatch High Pull + Power Snatch, (75%, 80%, 85%)
“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)
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!
Deadlift 4×4, starting at 65%
“Gui“
3 Sets:
15 Burpees to Bar
400m Run
15 Burpees to Bar
-Rest 3:00 between sets-