BFC

Sooo, no more BootCamp. Now What?

BFC — Mon, 26 Dec 2011 21:25:30 +0000

BFC BootCamp will no longer be offering classes at CFW.

I’m sad too. This is where it all started! But until further notice, we’ll be focusing our efforts on CrossFit training at CFW.

We will have plenty of opportunities for you to boost your fitness in 2012!

Join us at CrossFit Waxahachie. You won’t be disappointed!

Thursday 12-22-11

BFC — Thu, 22 Dec 2011 00:28:57 +0000

It’s the end of an era. BFC BootCamp is going on hiatus (sniff, sniff). If you’re looking for a new fitness program, check out CrossFit Waxahachie.

Now let’s go out with a BANG!!

Press

5-5-3-3-1-1

__________

Deadlift

Quickly build to a heavy 3

__________

3 heavy tire drags

Tuesday 12-20-11

BFC — Tue, 20 Dec 2011 01:26:05 +0000

Skill-

Clean & Jerk
Snatch

WOD-

5 RFT:
5 Burpee Box Jumps
10 MB Cleans
15 Push Ups

Monday 12-19-11

BFC — Mon, 19 Dec 2011 01:40:53 +0000

Abbi is that you?

Skill-
Front Squat with PVC and 15# barbell
OHS with PVC and 15# barbell

WOD-
21-15-9
Thrusters (45#)
Ring Rows

Thursday 12-15-11

BFC — Wed, 14 Dec 2011 23:09:36 +0000

Don’t forget– Tonight is the Christmas Party!!

**No 7pm workout**

Come and workout at 6pm and then enjoy some food, laughs and fun in the loft!! Be sure and bring a $20 gift for the exchange if you’d like to participate. See you there!!

Tuesday 12-13-11

BFC — Tue, 13 Dec 2011 01:05:05 +0000

Nutrition is where it’s at for better performance and fitting in your “skinny jeans.” Change your diet and change your life.

AMRAP 15

1 Bear Crawl
5 Tire Flips
10 Sit Ups
15 Rope Jumps

Monday 12-12-11

BFC — Sun, 11 Dec 2011 22:47:49 +0000

As a group:

100 KBS (26#)
Sandbag shuttles
100 Squats
Sandbag shuttles
100 Push ups
Sandbag shuttles
1000M Row

Thursday 12-8-11

BFC — Thu, 08 Dec 2011 00:30:34 +0000

Deadlift 3-3-3-3-3

__________

OTM (on the minute) 10:

5 Presses
5 Push Presses

Every minute for 10 minutes, perform 5 presses followed by 5 push presses. Pick a weight that is challenging but doable.

Tuesday 12-6-11

BFC — Tue, 06 Dec 2011 01:18:04 +0000

On a continuously running clock, perform 1 burpee in the first minute, 2 burpees in the second minute, 3 in the third…until you cannot perform the number of burpees in the allotted minute. Once you cannot continue with burpees, perform 10 sit ups on the minute for the remainder of 20 minutes.

Monday 12-5-11

BFC — Sun, 04 Dec 2011 23:37:43 +0000

COLD- It's happening again!

AMRAP 3

25 KBS (26#)
25 Rope Jumps

AMRAP 15

10 Push Ups
20 MTN Climbers
30 Sit Ups
40 Squats
50 Goodmornings