Tuesday, July 28, 2015

Enter your info for a chance to win a free shirt!

Image result for wodify logo

We are doing a drawing for a free shirt!

Get your waiver filled out and your payment information entered into Wodify and your name will be entered into a drawing for a free t-shirt of your choice!

Deadline to be entered is Thursday, July 30th at 11:59 pm!

It only takes a few minutes to complete this.  Login to your wodify account, go to the settings area of your profile and enter your payment info.  Wavers are also in the settings section.  You can do this from your phone (Wodify App) or from a computer!

Tuesday, June 28th




Wednesday, July 8, 2015

2015 Epic Grind! August 1st & 2nd- let us know which works best for you!


Epic Grind

The Epic Grind and BCF = Epic Fun!


BCF is working with the Epic Grind to put together a team for the 5k on August 1st OR 2nd, 2015. Two years ago was a ton of fun with a large group of our athlete's participating. Let's jump, climb, dive, run and get dirty together in collaboration and friendly competition! There is a 10k option for our athletes that want to go the distance.

Link to Race  http://epic-grind.com/

If you are interested in participating, we are looking at 2 options- please let us know which will work best for you so we can decide.



*Saturday, August 1st at 12:30

OR

*Sunday, August 2nd at 10:30



Coordination efforts are underway for a BCF specific start time depending on what works best for out athletes. We have a special discount code for registration: Banks_Crossfit_15 this will provide a $15.00 discount for each 5K (we are shooting for the group to do the 5k event) or 10K registrant.


Please note: that if you registered for last year's Epic Grind due to it's cancellation you should be able to register for free if you didn't select the refund option.


Wednesday, July 8th




Monday, July 6, 2015

Monday, July 6th


Never ending burpees 


Strength


Pause Cleans (pause above knees)
2x2 @65% 
2x2 @75% 
1x1 @ 80% 
1x1 @ 85%


WOD


"FRAN"

Friday, July 3, 2015

Friday, July 3rd






Reminder- No class tomorrow morning! Happy 4th of July!


Strength


5x5 Sumo DL *All @ same weight


WOD

For time:
1 mile run

*Rest 5min

For time:
100 Burpees

Thursday, July 2, 2015

Get signed up! Wish to be Tough is coming!


This event is near and dear to many of our athletes hearts.  Last year was a blast for everyone, and succeeded in helping a wonderful cause.  Be sure to save the date, sign up and spread the word!

WODIFY!


Image result for wodify logo


Hi BCF Athletes!  You should be receiving emails welcoming you to Wodify.  Within the email, it gives you a couple videos to watch showing you how to set up your account and some of the capabilities it has.  If you'd like to check it out from a computer, below is the website address.  Please login, update your profiles, play around with it and we will be getting more information to you shortly.

You can also download the Wodify app onto your cell phones to update your information as well! FUN!

 www.wodify.com


If you have any questions or concerns, please don't hesitate to ask.  Also, if you run into any problems.  I (Erika) am happy to help, if you'd like to email me at bacabcf@gmail.com.  Of course, the trainers can assist, but I'd like to relieve them of worrying about any technical problems.

Thank you all and we hope you enjoy this software! It is going to be such a benefit to us all!

Thursday, July 2nd


Image result for crossfit rope climb


Strength


15-20min Rope Climb technique 


WOD


8min AMRAP:
Max set of HSPU
30sec Plank
Max set of Power Cleans (155/105#)
30sec Hollow Hold

*Score = the SMALLEST set for each (HSPU & Clean)



Wednesday, July 1, 2015

Wednesday, July 1st



Image result for crossfit power snatch

Strength


7x3 Push Jerk *All @ same weight


WOD


3RFT:
12 T2B
21 Hang Power Snatch (75/55#)
400m run

*14min time cap