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8
Sep

Friday, Sept 9, 2022

*Monday, Sept 12, we will program BCCF’s 9/11 Tribute WOD. This will be in place of our normal Thursday Hero/Benchmark WOD.

STRENGTH

5×3 Front Squat @ 75% 1RM Front Squat

CONDITIONING

“Up and Over”
3 rounds for time:
10 Ring Muscle Ups 
20 Box Jump Over no touch (24”/20″)
30 GHD Sit Ups
-Then-
100ft Front Rack Lunge (135/95)

7
Sep

Thursday, Sept 8, 2022

CrossFit Hero WOD “JBO”
AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)

namesake photo

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. 

6
Sep

Wednesday, Sept 7, 2022

STRENGTH

10:00 to work to a heavy Power Clean & Jerk

CONDITIONING

“Home Alone”
For Time:
10*9*8*7*6*5*4*3*2*1
Power Clean & Jerk (135/95)
*1 Rd Cindy (5 pull ups, 10 Push Ups, 15 Air Squats)

WELLNESS WEDNESDAY

𝑫𝒐 𝒚𝒐𝒖 𝒍𝒐𝒗𝒆 𝒂𝒍𝒍 𝒕𝒉𝒊𝒏𝒈𝒔 𝒑𝒖𝒎𝒑𝒌𝒊𝒏 AND FALL? Are you so pumped that Starbucks’ Pumpkin Spice Latte is back?

We do too but we don’t love all the added sugar that comes with it!

Instead of the ordering a Pumpkin Spiced Latte from Starbucks, try making your own. Best of all, you cut the sugar by over 60%!

Give it a try and let us know what you think.

5
Sep

Tuesday, Sept 6, 2022

STRENGTH

5×3 Back Squat @ 70% 1RM Back Squat

CONDITIONING

CrossFit Benchmark WOD “Elizabeth”
21-15-9
Squat cleans (135/95)
Ring Dips

ACCESSORY FINISHER

In 8:00 complete 2 Sets:
15 GHD Sit Ups w/Med Ball
20 Dumbbell Pull Throughs in Plank Position
20 KB Side Bends (10 Each Side)

1
Sep

Friday, Sept 2, 2022

STRENGTH

5×3 Back Squat @ 75% 1 RM Back Squat
*One set every 2 minutes.

CONDITIONING

Partner Throwdown:
800m Run (together)
100 Thrusters (95/65)
60 Bar Muscle Ups

31
Aug

Thursday, Sept 1, 2022

HERO WOD “Kabul 13”
For Time
Buy-In: 2,021 meter Row
Then, 13 Rounds:
8 Snatches (115/85 lb)
26 AbMat Sit-Ups

namesake photo

Background: This workout is dedicated to the 13 service members – 11 Marines, an Army Corpsman, and a Navy Corpsman – who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals.

The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.

The soldiers who sacrificed their lives were:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

30
Aug

Wednesday, Aug 31, 2022

STRENGTH

High Hang Muscle Clean 3×5, 50%, 60%, 65%
*One set every 3:00

CONDITIONING

“Bike to Work”
35 Toes to bar
100/75 Calorie Echo Bike
35 Chest to bar Pull Ups
100/75 Calorie Echo Bike