This Saturday- Free Workout/ Coffee Hangout!!

Tuesday 8-17-10

10 Rounds:
10 Body rows/pull ups
10 Push presses (W-15 to 25#/M-25 to 45#)
(Working with a partner: With a 1 min timer running, partner A will perform 10 body rows in the first minute then rest. Partner B will perform 10 body rows in the 2nd minute. After the 2nd minute is over partner [...]

Monday 8-16-10

200 m Walking lunge
Then perform:
5 Rounds of-
5 Bench dips
10 Bench squats
15 Bench push ups
We survived the Texas Throwdown on Sat! Team BFC (all of you reading this) will be doing a lot of different events in the future! We’ll have lots of options in the Fall/Winter to test out our fitness together!

Thursday 8-12-10

2 RFT:
Right arm push-press 12 reps
Left arm deadlift 12 reps
Run 400 meters
Left arm push-press 12 reps
Right arm deadlift 12 reps
Run 400 meter
Go heavy, run fast!
Note- PM workout may be adjusted due to heat.

Blood Drive this Friday

Blood drive

Tuesday 8-10-10

Working with a partner:
Knees to Elbows Ladder (or hanging knee raises)
10 down to 1 reps
__________
3 RFT:
3 Burpees
3 Backward hill sprints
3 Burpees
3 Forward hill sprints

Monday 8-9-10

Going to be a week of intensity! Bring your A-Game folks!
Try to be as passionate as Double Rainbow Guy!
The Texas Throwdown is this Saturday!
AMRAP 7 minutes:
5 Push ups
10 Squats
15 KBS
Rest 5 minutes
AMRAP 7 minutes:
5 Ball slams
10 Wallballs
15 Sit ups
How can a 9 minute workout beat an hour on the treadmill? Intensity my friends. Check this [...]

Thursday 8-5-10

Skill work-
OHS
SDHP
__________
Dumbbell Bear-
Five sets of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Goal is to increase the load each round. Rest as needed between sets.
**5 burpee penalty for putting the dumbbells down during a set. Burpees are to be performed immediately after the set.**
Great things are not done by impulse, but by a [...]

Tuesday 8-3-10

Skill work-
Clean
Push press
Push jerk
__________
Working with a partner:
30 Medball tosses
then
7 RFT (alternating):
7 Medball cleans
7 Push ups
Life isn’t about finding yourself. Life is about creating yourself. -George Bernard Shaw

Monday 8-2-10

Back to Basics
No matter how long you’ve been with BFC or how good you’re getting at the movements we do, you can still get better.
Virtuoso: a person who has great skill at some endeavor.
After this week you will all be virtuosos of human athletic movement. It’s a beautiful thing!
Skill work-

Squat
Press
Deadlift
__________
3 RFT:
Run 400m
50 Squats
If people knew [...]