Friday, January 30, 2015

Friday, January 30th


Sledge hammers + tires = FUN!


Strength


OH Squat 3 -2-1 Tempo 
4 x 5 *Form and Mobility is the focus for today.
5-10lbs Heavier then Last Week""

3 x 10 DB Bulgarian Split Squat
Accumullate 3 Minutes Single Leg Hollow Hold


WOD


""FRAN""
21-15-9
Thruster & Pull Ups


Thursday, January 29, 2015

Thursday, January 29th


Hollow holds, anyone?


Strength


OTM X 10

ODD:  5-10 HSPU
EVEN: 10-15 Jumping Lunge

ADVANCED ATHLETES CAN SCALE UP TO DEFICIT HSPU

WOD


For Time: 

500 M Row 

Rest 60 Seconds

.50 Bike

Rest 60 Seconds

800 M Run


Wednesday, January 28, 2015

Wednesday, January 28th


Juan and Jim working hard!


Strength

OH Squat
4/3/2/2/2
Add weight between sets on the way down stay at weight for 2's


WOD


20 Ft  Tire Sledge Hammer
30 Wall Balls
20 SDHP
30 Wall Balls
20 SDHP
30 Box Jumps
20 Push Press 

*For big classes start two groups at the bottom and two groups at the top staggered by 1:00 to 2:00 minutes



Tuesday, January 27, 2015

Tuesday, January 27th



Master's mastering!


Strength


Max Ring Dips in 30 Sec.
Max Ring Rows in 30 Sec
Max Sit Ups in 1:00

Rest  3:00

Max Ring Dips in 30 Sec.
Max Ring Rows in 30 Sec
Max Hollow Hold for 1:00 (Each sec. counts as a rep

Rest 3:00

Max Ring Dips in 30 Sec.
Max Ring Rows in 30 Sec
Max GHD Sit Ups in 1:00 or Med Ball Shotguns


WOD


3 rounds for time:

400m run
10 power cleans (135/95)
15 deadlifts (135/95)
20 back squats (135/95)

Monday, January 26, 2015

Monday, January 26th






Strength


Barbell Walking Lunge 4 x 8

Max Effort Slam Balls Attempts in 1:00


WOD


400 M Run
1 Rope Climb
2 TGU
4 Goblet Squats
6  Snatches
8 KB Swings
10  KB Goblet Lunges
12  KB Sit Ups
14 c 2 B Pull Ups
200 M Run




Friday, January 23, 2015

New class and updated class hours!


New Teens & Family Class & Updated Class Hours- effective February 2nd, 2015



We are excited to announce two new changes to our schedule.

* The kids class (previously 3:30pm) has changed to a Teen & Family Class at 4:00pm and will be on Mon, Tues, Thurs and Fri.

* The previous 4:30pm class will now begin at 5:00pm each day.


Take a look at the "schedule" page at the top of the blog at:  Bankscountryfitness@blogspot.com to see the full list of scheduled classes.

Friday, January 23rd





Strength


OH Squat 3 -2-1 Tempo
4 x 5 *Form and Mobility is the focus for today.
5-10lbs Heavier then Last Week
Then
DB Bench Press 3 x 10
3 x 15 GHD Sit Up with Weight


WOD


TABATA:
Roll to Candle Stick  
Burpee

Thursday, January 22, 2015

Thursday, January 22nd



Strength


Strength done after WOD
Superset
4 x Max Effort Handstand Walk or Max Effort Wall Runs
4 x Max C2B Strict Pull Ups
Rest 90 sec.



WOD


24 minute clock complete,
1 minute max squat cleans (135/95)
1 minute max push jerk
2 minute max squat cleans
2 minute max push jerk
3 minute max squat cleans
3 minute max push jerk
——————
With a partner, pt 1 works while pt 2 rests. Switch every round. One athlete does 1 min of s. cleans then partner 2 does 1 min. of s. cleans etc.


Wednesday, January 21, 2015

Wednesday, January 21st






Strength


Squat Snatch
OTM x 15
Min 1-5 @ 70%
Min 6-10 @ 75%
min 11-15 @ 80%


WOD


7 Minute AMRAP
10 T2B
8 Ring Dips
200 Sprint




Tuesday, January 20, 2015

Tuesday, January 20th



Coach Megan cheering on the sprints!


Strength


21-15-9:
Dumbbell Planche Through  
Ring Row


WOD


5 RFT
 
5 PUSH JERK
10 BURPEES
100 M Sprint

C - 185/125
S - 155/105
A - 135/95



Monday, January 19, 2015

Monday, January 19th


Trevor vs. kids class....guess who wins??



Strength


The strength for today is built into the WOD


WOD


Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.



Friday, January 16, 2015

Friday, January 16th



Buster vs. cleans




Strength


Back Squat 
3 x 6 @ 60%



WOD


800 M Sprint

Rest as Needed

800 M Sprint

Rest as Needed

800 M Sprint


Thursday, January 15, 2015

Some GamePlan products could be a good option for the New Year's Challengers!



If you haven't had a chance to check them out, click on the GamePlan link on the left hand sidebar of the blog page.


They have some products that would be great breakfast options and the recovery products are sure to get you from one workout to the next.

With BCF's partnership with GamePlan, our members receive a 10% discount on products.

If you have questions on what would be the best products for you as an individual- don't hesitate to ask your trainers.

Thursday, January 15th






Strength


None


WOD


Pick Whichever WOD You Have Not Done YET! If you have done both then pick your flavor of the day:)

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Wednesday, January 14, 2015

Wednesday, January 14th- 1RM Clean & Jerk!!








Strength


1 RM Clean & Jerk


WOD


3 Rounds:
4 Wall Touches (Right Hand Farmers Carry)  
30 DU
6 BW DL
4 Wall Touches (Left Hand Farmers Carry)
30 DU
6 BW DL

Tuesday, January 13, 2015

Need Valentine's Day gift ideas for your sweetheart?

We all know that workout clothes are high on our priority list- and these are only $20!!

Super excited to bring you these amazing gifts just in time for Valentine's Day! Not to mention a super deal if you pre-order, you can save $5 per shirt!

Valentine's Special - All shirts $20! 
Order forms are due January 30th. Special $20 rate is only for pre-orders. This is a limited time offer.



Tuesday, January 13th- Reminder: No 7:15 class!



Reminder! No 7:15 class tonight.  New Years Challenge start up meeting at 7:15.





















Strength

8 Minute EMOM 
3 Back Squat (perfect form)


WOD


1/4 Bike
21-15-9 (53/35)
Goblet Squat 
KB Swings
1/4 Bike

*Run staggered heats with one heat starting right after the 1st heat finishes their first bike.


Monday, January 12, 2015

Monday, January 12th



GO OREGON DUCKS!!!!


We love KB swings!


Strength


2 C & J @ 70% 75% 80% 85% 90% 
1 C & J @ 95% 
4 x 15 GHD Sit Up
OR
4 x 10 Perfect Shotgun 
*Make sure athlete comes to a stop and resets their perfect hollow position before starting next shotgun


WOD

6 Rounds:

10 Pullups
10 Ring Dips
10 Jump Lunges
Red Tank Sprint






Friday, January 9, 2015

Friday, January 9th



Synchronized weight lifting. 



Strength


DB Lunges 4 x 10
GHD & Core Work
3 x 20
Pull Up
4 x Max Effort c2b Strict Pull Ups


WOD


"Tabata Snatch"
Hang Power Snatch (95/65)
Snatch Grip DL


Thursday, January 8, 2015

New Years Resolution to get fit?! Check out our New Year's Challenge to jump start your goals!!!


Start up meeting on Tuesday, January 13th at 7:15pm!

Looking to make some changes... Let BCF CrossFit jump start your year with our New Member Package! A $140 gets you 30-days of CrossFit classes, 3 Element classes, and a New Years Challenge entry fee valued at $190! Plus the opportunity to win a prize basket worth over $250, cash prize, and most importantly a jump start to a healthy lifestyle! 

For more details contact Trevor at 971.295.7511.


Reminder! Winter apparel orders due by January 30th! Get yours in now and SAVE!


REMINDER! Orders due by January 30 for Winter apparel.  Minimum order of 15 needed.  Grab them while you can!



It's READY to order....BCF Winter apparel!


WINTER SPECIAL:
Pre Order a sweatshirt and sweatpants for $70, save $10! 

Order Form
All orders are due January 30th, and we need a minimum sweats order of 15.

Sweatshirts - $40
Front                                     Back

Front                                     Back

Sweatpants - $40


Beanies - $16



Hats - $21




Valentine's Day Made EASY!

Super excited to bring you these amazing gifts just in time for Valentine's Day! Not to mention a super deal if you pre-order, you can save $5 per shirt!

Valentine's Special - All shirts $20! 
Order forms are due January 30th. Special $20 rate is only for pre-orders. This is a limited time offer.





Thursday, January 8th


Exline jerking some weight!


Strength


2 Clean + 1 Jerk 60%, 70%, 80%, 85%
Clean & Jerk 1 @ 90%


WOD


5 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

*For larger classes 3/4 mile on bike under 1:25, 1.5 Miles in under 2:50,  etc.


Wednesday, January 7, 2015

Wednesday, January 7th



Crossfit Kids dance off! 


Strength


10-8-6-4-2
Weighted Pistol Squat
One Arm Push Up
Progression -
Regular Push Up
Palms Reversed
One Wide - One Narrow
Diamond (Feet Wide)
One Arm Out Extended as far as possible
Single Arm Push Up


WOD


3 Rounds of 1 Minute Stations
Wall Balls
Box Jump
Med Ball Sit Ups
Sled Push - Empty
Push Ups
Bike - Calories
:30 REST

Tuesday, January 6, 2015

Tuesday, January 6th



Diane on a busy Saturday

Strength


Front Squat 5/5/3/1/1/1
4 x 8-12 Australian Bar Row (3 Sec. Minimum to each rep)


WOD


8 Minute Ladder

1 Jingle Jangle
3 Push Jerk (135/95)

1 Jingle Jangle
6 Push Jerk

1 Jingle Jangle
9 Push Jerk

Etc...



Monday, January 5, 2015

Monday, January 5th



Aimee with some awesome back extensions!

 

Strength


Split Jerk 2R- 4 x 2 @ 90% of 2RM
Clean Deadlift- 4 x 4 @ 80% of clean 1RM


WOD


4 Minute AMRAP x 3 of:

3 Power Cleans (135/95)
6 Pull Ups
9 A. Squat
12 Mountain Climbers (Knees Inside Elbows)

Rest 1 Minute

Saturday, January 3, 2015

BCF 2015 Winter Apparel

It's READY to order....BCF Winter apparel!


WINTER SPECIAL:
Pre Order a sweatshirt and sweatpants for $70, save $10! 

Order Form
All orders are due January 30th, and we need a minimum sweats order of 15.

Sweatshirts - $40
Front                                     Back

Front                                     Back

Sweatpants - $40


Beanies - $16



Hats - $21





Friday, January 2, 2015

Friday, January 2nd



Group photos are the best!


Strength



*Done After WOD
4 x 12 GHD Back Extensions or Poor Man Leg Extensions
4 x 8 KB Row (Heavy)


WOD


8 RFT
3 Muscle Up
6 Pistol Squats
9 Shotguns



Thursday, January 1, 2015

Thursday, January 1st! 11 AM CLASS ONLY!








Strength


Back Squat 
Find 3 RM
4 x 3 @ 90%


WOD


Minute Ladder go until you can't complete within 1 minute. Your score it the number of minutes completed and any extra reps.

1 - Clean  (70-75%)  of 1 RM)
1 - Jerk
15 - Ab Mat Sit-ups