"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.

Thursday, July 31st

What a battle today! Lot's of fun and a great chance to get the competitive juices flowing:)


Strength

Minute Rotations (1 Minute of each)

DU
HSPU
Ab Mat Sit-ups
Pull-ups
Pistol Squats

*rest 15 seconds between each round

WOD

T. RICE CONDITIONING TEST

Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.

*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.

To Pass Conditioning Test:
*less than 200 lbs – 60 seconds and below
*200 lbs-250 lbs – 65 seconds and below
*greater than 250 lbs – 70 seconds and below

Post body weight and pass or fail.

Wednesday, July 30th

HAPPY BIRTHDAY TREVOR!!!!
Happy Birthday to my amazing husband!

Strength

OH Squat
2 at 60%
2 at 70%
2 at 75%
2 at 80%
2 at 85%
1 at 90%

If you don't have a 1 RM then find a 4 RM and do 4x4 at 90%

WOD

5 rounds for time of:
10 Deadlifts (225/135)
20 wall-ball shots (20/14)

Tuesday, July 29th

Trevor and I were working out and Brayden decided to get a bar out and work on his Deadlift form. He still needs a little work but not bad for a 7 year old:)

Strength

Ring Dips 4x max effort
Superset with
4x 45 second (accumulate if needed)
Split L-Sit, L-Sit, or Hallow Hold

WOD

Grace or Isabell "Athletes Choice"

Rest as a group for 5 minutes

Then run 1 mile for time :)

Monday, July 28th

Partner Wheelbarrows, the kids had to race for 5 minutes to see who could go the furthest.
Picture quality is rough but it's hard to get a good picture with them all moving:) 


Strength

Front Squat 4x6 at 70% of 1RM

or Find 1 RM

WOD

10 minute AMRAP
200m Run
5 Burpee Pull-ups
7 Ring Dips
9 OH Squats (135/115/95) (95/75/55)

Friday, July 25th

 Please welcome our new member to our crossfit family, Dean James Michael. He was born on Wednesday, July 23rd at 11:18pm. He is a healthy 7lbs 9 oz. Congratulations Heistand family!


Strength

5x5 on each leg DB or KB Lunges, HEAVY!

WOD

10 Rounds for time
5 Pull-ups
5 Push-ups

5 Rounds for time
10 GHD Sit-ups
10 GHD Back Extensions

2 Rounds for time
25 Wall Ball Shots (20/14)
25 Box Jumps (24/20)

Rest 2 Minutes Between Rounds

Thursday, July 24th

Strength

Tabata
Ring Dips
Strict Pull-ups

Score=Reps

WOD

10 Minute AMRAP
Partner 1 = 5 Clusters
Partner 2 = Rest

Wednesday, July 23rd



Strength

5x5 Back Squat
5x8 Bent Over Row

WOD

8 Rounds
5 HSPU
10 1 Leg Deck Squats
1 Red Tank Run

Tuesday, July 22nd

I forgot to add these...



Strength

Overhead Squats
8-6-4-2-3-5-7-9

WOD

2 Rounds

2 minute AMRAP
Step over Box with 10 Mountain Climbers on Each Side

8-6-4-2
Deadlift (115/95/85) (85/65/55)
Hang Clean
Push Press

Rest 60 Seconds

Monday, July 21st Prego Metcon

Congratulations Emilee, Jessica, and Stella! We are all super excited to meet your new bundles of JOY!

Here is a sneak peak at the pictures from Monday's
Baby Shower to see all the pictures be sure to check our Facebook page!

Can you guess who is actually pregnant?




A special thank you to Angela Vandehey! Without her support and hard work this fantastic and fun day would not have happened:) Her amazing ice cream and cookies were a hit among all. Below are her recipes:) Enjoy!

Strength

Don't Break your WATER!
2 minutes of max Water Balloon Burpee

WOD

Buy in 400 meter run

3 Round (1 for each boy)
5 pull-ups
10 parallete bar push-ups
15 air squats

Buy out 400 meter run

Oh but WAIT you must strap on a Baby Blue Slam Ball (20/15)


Real-Deal Chocolate Chip Cookies

AUTHOR: Danielle Walker - AgainstAllGrain.com

SERVES: 1 dozen

Ingredients:
  • ¼ cup palm shortening, ghee, or grass-fed butter
  • ¼ cup coconut palm sugar
  • 2 tablespoons honey
  • 1 large egg, room temperature
  • 2 teaspoons vanilla
  • 1½ cups blanched almond flour
  • 2 tablespoons coconut flour
  • ½ teaspoon baking soda
  • ½ teaspoon sea salt
  • ¼ cup dark chocolate pieces (just chop up a dark chocolate bar)
  • ¼ cup Enjoy Life chocolate chips

Instructions:
  1. Preheat oven to 350 degrees F.
  2. In a food processor, cream the palm shortening, coconut sugar, honey, egg, and vanilla for about 15 seconds until smooth and fluffy.
  3. Add the almond flour, coconut flour, baking soda and sea salt and mix again until combined, about 30 seconds. Scrape down the sides of the bowl if needed in order to incorporate all of the flour. Pulse once or twice more.
  4. Stir in the chocolate chips by hand.
  5. Place golf-ball sized balls of dough on a cookie sheet lined with parchment or a SilPat. Using another sheet of parchment on top of the dough, flatten them slightly with the palm or your hand or a spatula. The cookies don’t spread much so create the size and thickness you want prior to baking them.
  6. Bake for 9-12 minutes, until slightly golden around the edges


Chocolate Ice Cream

Ingredients
  • 1 can full fat coconut milk
  • 1/4 cup 100% raw organic honey (Angela's secret maple syrup)
  • 2 tbsp cocoa powder
  • 1 tsp vanilla

Instructions
  1. Place your cold coconut milk, honey, vanilla, and cacao powder in a blender and mix well
  2. Place your frozen bowl for your ice cream maker in the machine and start it, immediately pour your coconut milk in and let the process begin
  3. It will take anywhere from 10-20 minutes, keeping your ingredients cold helps it set faster
  4. Once done, transfer your ice cream to another bowl and place in the freezer for 30 minutes to an hour to help set it more
  5. Enjoy

Important Summer Schedule Changes!




After this week, we feel it's best to make a few changes to our class schedule for the remainder of the summer. Your feedback was a huge factor in our decision but also the safety of our athletes. We apologize for any inconveniences this may cause, and hope you will be able to make these adjustments work. Please note these changes will be effective immediately and end August, 29th. However, we have had lots of interest in the 7:30pm time slot. Like always if the demand is there we will look at keeping the class. Below you will see we moved the kids class to the morning, eliminated the 4:30pm class, but we added the 7:30pm class.

Monday
6am
8am Beginners
9am
10am Athletes
11:15am Kids
5:30pm
6:30pm
7:30pm

Tuesday
6am
8am
9am
10am Athletes
5:30pm
6:30pm
7:30pm
Wednesday
8am Beginners
9am
10am Athletes
11:15am Kids
5:30pm
6:30pm
7:30pm
Thursday6am
8am 
9am
10am Athletes
5:30pm
6:30pm
7:30pm

Friday
6am
8am Beginners
9am
10am Kids
5:30pm
6:30pm

Saturday
9am

Thursday July 17, 2014 (Never to Young To Have Some Fun)

Strength:

3 x Max Effort HSPU (For Board)

3 x 10 GHD Sit Ups

WOD:

40 Wall Balls
10 Push Ups
30 Wall Balls
10 Push Ups
20 Wall Balls
10 Push Ups
10 Wall Balls
10 Push Ups

Brayden our youngest decided to program and do his first ever WOD on his own! Kind of a natural for a seven year old! Must take after his mamma:)


Tuesday July 15, 2014 (Get The Word Out & Save The Date)

We are very excited to announce that we have been working hand in hand with some of our very own BCF CrossFit members in hosting an outdoor CrossFit competition to raise funds for Make A Wish. The event will be held in unison with the Annual Banks BBQ at Sunset Park. There will be tons to do for all ages and lots of fun had by all. Please join us for the Wish to be Tough event on Saturday August 16th at 11:00am. All proceeds will go to Make A Wish and helping make children's dreams come true! For more information on participating in this event please visit...


In an effort to give back to a community that has been so supportive of us, one of our goals was to help with at least two chairty events a year. Wish To Be Tough is our second charity of 2014 and one that we are extremely proud to be a part of. The BCF CrossFit community has had two families personally touched by Make A Wish making it all the more rewarding for us to persoanlly give back to a great cause. If helping children and their families strikes a cord for you or you are looking to get some awesome advertisement out and support a great cause, please click the link below for more information about becoming a business sponsor or personal sponsor. As always sponsors and donations are strictly voluntary. Our members are incredibly giving already!


STRENGTH:

8:00 Minute Ascending Ladder
Ring Pull Ups
(Lunges During Rest Time)

WOD:

2 x (5) 1 Minute AMRAPS
30 Sec. Rest Between Movements

Cal Row
Turkish Get Ups (70/53/44) & (44/35/26)
Cal Bike
Goblet Squats
KB Swings

Reminder... Schedule Changes for this WEEK!!!



The hot temperatures mellowed out, thank goodness! But we will still keep this weeks schedule changes:)

Monday

6am
8am Beginners Class
9am
10am Athletes Camp
11:15am Kids Class
6:30pm
7:30pm

Tuesday

6am
8am
9am
10am Athletes Camp
6:30pm
7:30pm

Wednesday

8am Beginners Class
9am
10am Athletes Camp
11:15am Kids Class
6:30pm
7:30pm

Thursday

6am
8am
9am
10am Athletes Camp
6:30pm
7:30pm

Friday

6am
8am Beginners Class
9am
10am Kids Class
6:30pm

Monday, July 14th



Today Please Bring!!

If you can please bring a watch to help track your time:)

Strength

OH Squats (1 RM if needed)
4x4 at 80% of 1 RM

WOD

Run as far as possible in 5 minutes (10 minutes total)
*every minute rest 60 seconds
*1/2 way run back every second short 1 burpee penalty

It's going to be HOT! Schedule changes for next week:)



We are concerned about the roasting temperatures for next week. In order to accommodate all our classes but keep you safe we will be making the following changes. We are moving the Kids Class to 11:15am on Monday and Wednesday and on Friday at 10am. All week the 4:30pm and 5:30pm classes will be canceled, BUT we are adding a 7:30pm time slot:) Please know we are sorry if this inconveniences you and hope you will still be able to make one of these options.

Next Weeks Schedule:

Monday

6am
8am Beginners Class
9am
10am Athletes Camp
11:15am Kids Class
6:30pm
7:30pm

Tuesday

6am
8am
9am
10am Athletes Camp
6:30pm
7:30pm

Wednesday

8am Beginners Class
9am
10am Athletes Camp
11:15am Kids Class
6:30pm
7:30pm

Thursday

6am
8am
9am
10am Athletes Camp
6:30pm
7:30pm

Friday

6am
8am Beginners Class
9am
10am Kids Class
6:30pm

Hopefully this will at least keep you all cooler:)
The Exlines

Thursday July 10, 2014 (Special Baby Shower WOD Coming Soon...

It's time to honor a few of our CrossFitting ladies! We all know WODS can be tough BUT have you ever done a WOD for 2? Now is your chance...well at least your chance to get an idea of how it feels for Jessica Heistand (Baby Boy), Stella Rausch Scott (Baby Boy), Emilee Powell (Baby Boy)....

Join us for a special Pregnancy Power WOD on Monday July 21st. All classes will get a chance to particpate and will be rewarded with baby shower refreshments afterward!

We'll have baskets at the box if you would like to bring a card or gift (Optional) to wish these special ladies a very happy delivery.

Promises to have no shortage of laughs and of course a little sweating!


STRENGTH:

5 x 8 Seated Strict Press
Superset with 4 x 25 V-Ups

WOD:

10 Partner Sprints for time

Row 150 Meters
or
Bike .2 Miles

Partner 1 goes, Partner 2 rests


July 9th, 2014 (It's Time to PR...Sweet)

As we gear up for today's 1RM here are some great tips for you everyone to think about before shooting for a new PR...

1. Warm Up to excite the nervous system (Ex. Box Jumps, Jump Ropes, etc). Don't worry we will help you with this part:)

2. Move with the bar quickly and efficiently to set the movement pattern in your brain.

3. Add weight in equal but fairly large amounts. Don't rep yourself to death!

4. Don't attempt your previous 1RM go past it!

5. Once past 80% of previous 1 RM make sure and 3 to 4 minutes between attempts.

6. Power of intention! Believe you will get this lift!!

Be Safe, Get Excited, and Have FUN!!!

STRENGTH:

DL 1 RM

WOD:

5 Rounds

1 Rope Climb
3 DL
5 Weighted Pull Ups

Josh Warming Up For Monday's Heavy B. Squat Day! Yes That Is Still His Warm Up Weight:)

Tuesday July 8, 2014 (This is a great article from Louisa) READ IT!

July marks a year since my bout with Rhabdo and as the weather gets hot and summer kicks into full swing I  want to remind everyone about the importance of taking care of their body. It's also important to remember that Rhabdo isn't prejudice and can strike anyone. Don't be fooled into thinking that just because your in great shape you are free of risk. In fact, athletes that are in great shape and coming off of a rest period are at an elevated risk. Also it's important to understand this isn't a CrossFit only deal, marathon runners, endurance athletes, car accidents, any many more scenarios can create Rhabdo and it is a serious situation not to be taken lightly! If you don't know what Rhabdo is or if you want to learn more, please take the time to read this great article by Louisa!

https://docs.google.com/file/d/0B3AUbqxr3TpCUTdpd1VSMlNOc1k/edit


STRENGTH:

3 Rounds Max Effort Ring Dips in 60 Seconds

Rest 2 Minutes between rounds

Then

Accumulate 2 minutes Hollow Hold

Accumulate 4 Minutes Total Side Bridge (2R/2L)

WOD:

2 Rounds

30 Walking Lunges (45/35)
200 M Sprint

Rest 3 Minutes between rounds


Thursday July 3rd, 2014 (Be SAFE)

STRENGTH:

8:00 Minute 1 Rep Ascending Ladder
HSPU

Then

8:00 Minute 1 Rep Ascending Ladder
Pistol Squats

WOD:

100 Slam Balls
200 DU


Every year there are countless lives lost on the 4th of July! Enjoy yourselves, family and friends, but please don't forget to be SAFE! Brave men and women have given their lives for us to enjoy the freedoms of this great country. Honor them by staying alive to enjoy it and think before you act!

We hope everyone has an awesome 4th of July!

The Exline's

Wednesday July 2, 2014 (Saturday July 5th Class)

Come one come all...We will have a 10:00am class on Saturday July 5th. Ally is plotting and scheming as we speak:)

We hope everyone has an awesome 4th of JULY!!!

STRENGTH:

3 RM
Deadlift

then

4 x 3 @ 90%

WOD:

2:00 Minute AMRAP
OH Squats

Rest 1 Minute

2:00 Miute AMRAP
Ab Mat Sit Ups

Rest 1 Minute

2:00 Minute AMRAP
Box Jumps

Rest 90 seconds

Sprint a 400 for time...every second under 90 seconds earns an additional 2 reps for your score.

Some of our athletes from this summer's Athlete's camp working on a little mobility...Hannah just wanted to be the odd duck:) This has been a great group to coach and we are enjoying every moment. Can't wait to see these athletes in their respective sports this fall and winter!

We LOVE you Abbi!


Tuesday July 1, 2014 (10+ Reasons I Love My Ugly Body)

We thought this was a great article to remind everyone about keeping things in perspective during your
journey...Hope you guys enjoy! http://imperfectlife.net/ilovemyuglybody/ 

STRENGTH:

Accumulate 60 Sec. Levers
Accumulate 2 Min Side Bridge R & L

WOD:

Buy In
50 DU

Then...

15-9-6-3
KB Box Overs (70/53/44) (44/35/26)
KB Swings
Snatch Balance (45/35/25) (35/25/15)

Buy Out
50 DU


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