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WODs & News

12
Oct

Friday October 13th

Handstands at Boulder CrossFit

SAVE THE DATE:

THIS SATURDAY – OCTOBER 14th at 9:00am (immediately following the Team WOD) join us for a 90-minute Gymnastics Clinic with Gymnastics Guru Jessica Shruk. Jess brings a lifetime of competing and coaching gymnastics to Boulder CrossFit for this FREE clinic for members ($25 drop in for non members)! All levels welcome!

“Toy Story”

3 rounds of:

11 wall balls 20/14/10#

11 pull ups

11 box jumps 24/20/16″

11 kb swings 53/35/26#

11 ball slams 40/30/20#

11 cal row

11 ground to overhead 95/65/45#

*E2Mo2M = 5 over the bar facing burpees

“Fittest on Earth”

11
Oct

Thursday October 12th

Number 4 Squats at Boulder CrossFit

conditioning:

Helen

3 rounds of:

400m run

21 kb swings 53/35/26#

12 pull ups

or

“Helen in a Boat

3 rounds of:

400m row

21 kb swings 53/35/26#

12 pull ups

or

Heavy Helen

3 rounds of:

400m plate run 45/25/15#

21 kb swings 70/53/35#

12 ctb pull ups

strength:

bench press 5-5-3-3-1-1-1

“Low Carb, High Fat?”

9
Oct

Tuesday October 10th

Friends in Plank Position at Boulder CrossFit

NEWS:
Hello BCF Members!
Just a quick note to let you know that we’re offering the first month “half off” for all friends of members through December 31, 2017, so if you know someone that’s been waiting for the stars to align to try CrossFit, now is their time! BCF is better than ever and we’re excited to welcome your friends into the family!
Just have them email [email protected] to get started. If your friend is new to the sport, they will work with one of our awesome coaches for a “CrossFit 101” class as part of the promotion (a $75 value) . If your friend is an experienced CrossFitter, they can start right in with the “half off” 1st month promotion .
Thank you all again for being a part of the growing community at BCF!
All the best,
Gary

WOD:

“Deep End”

15 min amrap of:

3 power cleans 155/105/75#

6 ctb pull ups

9 box jumps 24/20/16″

*At some point during WOD, complete 2 sled pushes down and back 150’/125’/100′. Score total rounds and reps completed.

Don’t Waste the Warm Up!