Wednesday, July 31, 2013

Wednesday, July 31st

Gotta love Nick's creativity to get better:)

The Month of Rings, we will all get better! 


50 Walking Lunges 96/65

Every time you rest 20/10 push-ups


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


OTM for 7 minutes, 3 Ring Dips


Buy-in 10 Cal Row or Bike

DB Snatch 55/35

Monday, July 29, 2013

Monday, July 29th


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



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!


Wednesday, July 17, 2013

Wednesday, July 17th

Kids class getting to know good old Burpees:)




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)

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...


1 RM Thrusters


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

Thursday, July 11, 2013

Salad Dressings

The Classic Lemon Vinaigrette

  • 3 tbsp fresh lime or lemon juice;
  • 1/2 tsp Dijon mustard, optional;
  • 3/4 cup extra-virgin olive oil;
  • Sea salt and freshly ground black pepper to taste;

Follow the general preparation technique by combining all the ingredients except the oil and then adding the oil slowly while whisking vigorously. Using a blender will help to emulsify the vinaigrette. Shake well before using.

Balsamic Vinaigrette

  • 3/4 cup balsamic vinegar;
  • 1 crushed clove of garlic;
  • 1 tsp dried oregano;
  • 2 tsp Dijon mustard, optional;
  • 3/4 cup extra-virgin olive oil;
  • Sea salt and freshly ground black pepper to taste;

Put all the ingredients in a jar that has a lid. Close the lid tight and shake well to combine all the ingredients.
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Crushed Tomato Vinaigrette

  • 1 quantity of the classic lemon vinaigrette;
  • 4 oz cherry tomatoes;
  • 1 crushed clove of garlic;
Add all ingredients in a blender and process to a smooth purée. You can thin it with a little water if necessary.
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Sauce Vierge Warm Dressing

  • 1 crushed garlic clove;
  • 1 finely chopped shallot or small onion;
  • 7 tbsp olive oil or clarified butter;
  • 1/2 cup peeled, diced and finely diced tomatoes;
  • Juice of 1/2 lemon;
  • 2 tsp chopped basil;

Place the garlic and chopped shallot or onion in a pot with the oil or clarified butter and heat the ingredients until soft without frying. Add the tomatoes and cook at a low heat for about 5 minutes and then add the lemon juice and chopped basil and stir. Season to taste and serve the sauce hot.
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Caesar Dressing

  • 1 tbsp lemon juice;
  • 2 tbsp paleo mayonnaise;
  • 1/2 cup extra-virgin olive oil;
  • 6 garlic cloves, minced;
  • 1 tbsp Dijon mustard;
  • Minced anchovy fillets;
  • Sea salt and freshly ground black pepper to taste;

Using a blender, process the lemon juice, garlic and mustard. Add the paleo mayonnaise and blend again. Slowly add the olive oil while the blender is in motion. Use a spatula to scrape all that delicious dressing in a bowl, season with salt and pepper, add some more lemon juice to taste and add some minced anchovy fillets to taste.
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Raspberry-Walnut Vinaigrette 

  • 3 tbsp raspberry vinegar;
  • 1/2 tsp Dijon mustard, optional;
  • 3/4 cup walnut oil;
  • 2 tbsp chopped walnuts;
  • Sea salt and freshly ground black pepper to taste;

Simply proceed like you would for a classic lemon juice vinaigrette and add the chopped walnuts at the end.
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Orange & Rosemary Vinaigrette 

  • 3 tbsp fresh lime or lemon juice;
  • 1/2 tsp Dijon mustard, optional;
  • 3/4 cup extra-virgin olive oil;
  • Grated zest and juice of 1 orange;
  • 1 tsp chopped rosemary;
  • Sea salt and freshly ground black pepper to taste;
Simply prepare a classic lemon juice vinaigrette and add the grated zest and juice of one orange and 1 tsp chopped rosemary. Let infuse overnight for a better taste.
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Ginger Asian Vinaigrette

  • 3 tbsp rice vinegar;
  • 1 large piece fresh ginger;
  • 2/3 cup extra-virgin olive oil;
  • 1 tbsp sesame oil;
  • Sea salt and freshly ground black pepper to taste;
Peel the piece of ginger and grate with a box grater, then squeeze the resulting grated ginger to obtain about 1 tbsp ginger juice and discard the grated ginger. Whisk together in a bowl the grated ginger juice and the rice vinegar. Whisk while incorporating the olive oil. Add the sesame oil and season to taste.
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Roasted Chili Dressing

  • 3 red chillies;
  • 10 tbsp extra-virgin olive oil;
  • 31/2 tbsp lemon juice;
  • 1 bunch of finely chopped mint leaves;
  • Sea salt and freshly ground black pepper to taste;
Prick the chillies with the tip of a knife so they don’t blow while roasting. Place them under the broiler until well roasted. You can also use thongs and hold them close to the flame of a gas stove.
Once roasted, put a plastic wrap on top for a couple of minutes so they steam and are easy to peel off. Peel off the chillies, open them, remove the seeds and finely chop the flesh. Mix thoroughly in a bowl with the oil, lemon juice and mint and season to taste.
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Creamy Yogurt Dressing


  • 5 tbsp white wine vinegar;
  • 4 tbsp walnut oil;
  • 1/2 cup homemade yogurt, sour cream or crème fraiche;
  • 1 tsp Dijon mustard;
  • 8 tbsp extra-virgin olive oil;
  • Handful of chopped parsley leaves;
  • Sea salt and freshly ground black pepper to taste;

Thursday, July 11th

Too Much FUN!


Max Muscle-ups


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


Squat Clean 5,5,3,3,1


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!


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


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


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


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:)


Back Lever Work


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


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


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"


Front Squat 3 OTM for 5 minutes


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

Friday, June 28th

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


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


2x 500m Row
4x 250m Row

Finish with 100 Sit-ups 

Thursday, June 27th

Oh Cindy!
Nice Work!

Kid's on a half Cindy:)


Hang Squat Clean 8-6-4-2


20 minute AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Wednesday, June 26th




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


3 Rounds

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