Wednesday, July 31, 2013

Wednesday, July 31st

Gotta love Nick's creativity to get better:)

The Month of Rings, we will all get better! 


Strength

50 Walking Lunges 96/65

Every time you rest 20/10 push-ups

WOD

Parnter WOD

20m Partner Barrel Sledge
200m Sprint & Plank
150m Sprint & Hallow
100m Sprint & L-Sit
100m Row & V-Sit
150m Row & Med Ball Side to Side, no feet (20/14)
200m Row & Med Ball Sit-ups (20/14)
20m Partner Barrel Sledge

Tuesday, July 30, 2013

Tuesday, July 30th


Strength

OTM for 7 minutes, 3 Ring Dips

WOD

Buy-in 10 Cal Row or Bike

21-15-9
DB Snatch 55/35
HSPU

Monday, July 29, 2013

Monday, July 29th



Strength 

Work your way up to a heavy set of Back Squat 1x20

WOD

13.2

10 min AMRAP
5 Shoulder to OH (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)

Wednesday, July 24, 2013

Ladies Night!

Hello Ladies!

It is time to have our first Ladies Night! We will kick off this new tradition with a Potluck at Angela's home on August 2nd, starting at 6:30pm. Come ready to eat, drink, enjoy the fire pit, lawn games, and some fun. We would like you to bring a main dish, side dish, or desert to share. I will provide water for everyone but if you would like something else to drink please bring it with you, also don't forget a chair to relax in. Angela is planning on making Paleo ice cream, yum! Please make sure you bring a healthy/Paleo dish so we don't tempt our friends who are working extremely hard on their 90-day challenge:) Please RSVP and let us know what you plan to bring by Monday, July 29th.

Coming up.... Trish found a Groupon for a night of laughs for $45, with that we get 6 admissions into Harvey's comedy club. That means for $7.50 we can have a night of fun:) This is valid 150 days from date of purchase, so we will work on the date later. I understand the thought of an unspecified date might not work for everyone but I am sure we can find someone to fill your place if the future date ends up being a problem. If you are interested in going please e-mail me or let me know during class so we can get a headcount. We need to act fast, our deadline is Friday, July 26th.

Please feel free to bring a friend to any of these events, and I look forward to seeing you all there!

~Bethany

Wednesday, July 17, 2013

Wednesday, July 17th

Kids class getting to know good old Burpees:)

Strength

DL 3 RM

WOD

Sprint 100m

Then 7 minute AMRAP
7 Push Press (135/95)
7 Push ups

Rest 3 Minutes

Sprint 100m

Then 5 Minute AMRAP
5 DL (225/ 185)
5 HSPU

Tuesday, July 16th

Who would have thought 2 big strong bikes would look so small:) You boys keep it up! Trevor, I think you need to buy some new workout clothes...

Strength

1 RM Thrusters

WOD

5 Rounds
250m Row or .35 mile Bike or 250m Run
7 Power Cleans (135/95)
7 B. Squats

Thursday, July 11, 2013

Thursday, July 11th

Too Much FUN!




Strength

Max Muscle-ups

WOD

12 Minute Partner WOD

Team of 4
Partner A Runs 400 Meters
Partner B Rests
Partner C Rows Max Meters
Partner D Bikes Max Meters

*Switch every time someone gets done with the 400 meter run.

Score = Total Meters

Wednesday, July 10, 2013

Wednesday, July 10th


Strength

Squat Clean 5,5,3,3,1

WOD

10 Minute AMRAP
5 DB Snatch Right (55/35)
5 Pistol Squats
5 Pull-ups
5 DB Snatch Left
5 Pistol Squats
5 Pull-ups

Tuesday, July 9, 2013

Simply Grilled Salmon

My family does not like salmon but they love this!

Ingredients:

2 wild caught salmon fillets (about 1 pound)
1/4 cup fresh lemon juice (about 1 lemon)
1/4 cup extra-virgin olive oil
1 teaspoon pizza seasoning
1 teaspoon dried oregano
1 teaspoon fresh garlic, minced
1/2 teaspoon sea salt
1/4 teaspoon fresh ground black pepper

Instructions:

Wash salmon fillets and pat dry with paper towel. Place salmon into a large zip-lock bag.

In a medium bowl add lemon juice, olive olive, pizza seasoning, oregano, garlic, salt, and fresh ground black pepper. Whisk together until well incorporated. Pour marinade into zip lock bag with salmon and close. Let salmon marinate for one hour in refrigerator.

So I have cooked this 2 different ways: BBQ with the fish in foil, and I cooked the fish with the rest of the marinade. The other way, I baked it in the oven at 425 in foil again with the marinade. The original recipe tell you to heat grill pan over medium-high heat. Add salmon and grill on both sides until cooked through or to how you prefer your salmon (about 3 to 4 minutes on each side – depending on how thick salmon is too).

Tuesday, July 9th


Strength

OH Squat for form, 3 reps on the minute for 8 minutes

WOD

Partner "Nancy'ish"

14 Rounds
200m run
10 OH Squats 95/65 (no rack)

*each partner does 7 rounds*

Monday, July 8th

We found a way to keep Angela quiet:)


Strength

Back Lever Work

WOD

3 Rounds

3 minute AMRAP
3 Power Cleans 135/95
6 Push-ups
9 Air Squats
40 yrd Sprint

Tuesday, July 2, 2013

July 2nd 2013

Strength

HSPU OTM for 10 minutes...Increasing a rep every minute starting at 1 rep.

WOD

3 Rounds

400 Meter Row
14 GTO (53/35)
12 Burpee Box Jumps

Happy 22nd Birthday Nick Turner!!  It's been a pleasure having you a part of our affiliate...You have come a long way young man. Keep up the good work!!

90 Day Challenge Pot Luck (Halfway Celebration)

It's crazy, but we are already quickly closing in on the halfway point of our 90 day challenge. This means that it's time for our 45 day Paleo Pot Luck. We have decided upon Greenville park for this summer's destination on July 11th at 6:15pm (Remember no 6:15pm class on this day). We figure the kids can run, play, and we can enjoy great food, friends, & hopefully a little cooler weather:) Please feel free to bring non-BCF members as well.

If you are planning on attending, please bring a main dish and a side dish or dessert. Water will be provided...seating, tables, and additional beverages are at your digression:)

Please bring with you a hard copy or email us your recipe and we will email a master list out after the potluck.

Monday, July 1, 2013

4th and 5th of July Classes


There will be no classes on the 4th of July.

On the 5th, we will have one adult class at 6:15pm, no beginners, kids, or athletes classes.

Enjoy the weekend:-) Happy 4th of July!
~The Exline's


Monday, July 1st



Good old "Roxanne"

Strength

Front Squat 3 OTM for 5 minutes

WOD

Thrusters 10-8-6-4-2
Double Unders 50-40-30-20-10

Friday, June 28th

Keevn's first Muscle-up! Nice work:)


Strength

3 x 5-10 Tuck to L-Sit
3 x Max Handstand Walk
3 x 7-10 Hallow to Pistol

WOD

2x 500m Row
4x 250m Row

Finish with 100 Sit-ups 

Thursday, June 27th


Oh Cindy!
Nice Work!

Kid's on a half Cindy:)


Strength

Hang Squat Clean 8-6-4-2

WOD

"Cindy"
20 minute AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Wednesday, June 26th

Before


After


Strength

4 Rounds of 2 Laps Heavy Sled Push (Resting time work on double and triple unders)

WOD


3 Rounds

Run 200 m
15 WB 20/14
30 KB Swings 53/35