BFC

Thursday 3-11-10

BFC — Thu, 11 Mar 2010 00:42:39 +0000

Every 4 minutes complete:

5 PVC OHS

Run 200m

x 10

We do not struggle with circumstances. We hold onto beliefs that create circumstances. -Ernest Holmes

Tuesday 3-9-10

BFC — Tue, 09 Mar 2010 02:02:25 +0000

50 KBS

100 MTN Climbers

50 KBS

75 MTN Climbers

50 KBS

50 MTN Climbers

50 KBS

25 MTN Climbers

After all is said and done, a lot more will have been said than done. -Author Unknown

Monday 3-8-10

BFC — Mon, 08 Mar 2010 01:37:24 +0000

OTM 7 min:

4 Deadlifts

8 Hang DB Clean and Press

__________

OTM 7 min:

5 Box Jumps

10 Box push ups

__________

AMRAP 7 min:

TGU

Sponges grow in the ocean. That just kills me. I wonder how much deeper the ocean would be if that didn’t happen. -Steven Wright

It’s FREE – your body will just pay a price.

BFC — Fri, 05 Mar 2010 21:40:01 +0000

Tomorrow is Saturday.

Tomorrow is the first Saturday in March.

Didn’t you promise yourself you’d start working out the first Saturday in January? What happened?

Well…we forgive you. Now get yourself to BFC Bootcamp’s FREE Suffer on Saturday workout! We only do them on the FIRST and THIRD Saturday of the month at 8AM. Oh and they’re FREE.

HERE are the directions. See you there.

You can let another month go by and stay exactly the same. Or you can come out tomorrow and see how BFC Bootcamp can CHANGE YOUR LIFE!

Waste no more time arguing about what a good man should be. Be one. -Marcus Aurelius

Thursday 3-4-10

BFC — Wed, 03 Mar 2010 21:21:13 +0000

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

To see how you guys did last time- Click here

…a good and wholesome thing is a little harmless fun in this world; it tones a body up and keeps him human and prevents him from souring. -Mark Twain

Tuesday 3-2-10

BFC — Tue, 02 Mar 2010 02:29:50 +0000

Team ball slam/ High plank challenge

__________

Ab complexs (alternating w/ partner AMRAP 30s each x6):

1) Ball overhead to throw/Sit up

2) V side to side/ Throw

3) Knee ups

Monday 3-1-10

BFC — Sun, 28 Feb 2010 15:51:39 +0000

10 T push ups

20 “Running yogi” stretches

__________

AMRAP 1 min on/30s off (rotate through x3):

Body row

KB/DB holds

V sit ups

Bench press

Windmills

__________

50 burpees for time

This ‘telephone’ has too many shortcomings to be seriously considered as a means of communication. The device is inherently no value to us. -Western Union internal memo, 1876

We’re going to do a lot of medball work next week.

BFC — Fri, 26 Feb 2010 15:52:46 +0000

Don’t be like this guy:

It’s party time after the run!

BFC — Thu, 25 Feb 2010 23:28:17 +0000

Don’t forget that we’ll be out at the Mercer’s this Saturday after the Cowtown run. Come on out and hang even if you’re not running. We’ll be there from about noon to two. Bring your favorite Paleo side (or whatever you want)!

Hope to see you there!

Here’s the map to their house:

Tuesday 2-23-10

BFC — Tue, 23 Feb 2010 00:38:11 +0000

Tight.

DB Clean and Jerk 8-8-5-5
________

For time-
GTO 30 reps