BFIT CrossFit

The WOD is up! Fri, 1/15/2021 CrossFit Fitness/Performance... E2M for 14 Minutes : Building to a 1RM Clean** Set 1 : 3 Reps @ 50-60% Set 2 : 2 Reps @ 60-70% Set 3 : 1 Rep @ 70-80% Set 4 : 1 Rep @ 80-85% Set 5 : 1 Rep @ 85-90% Set 6 : 1 Rep @ 90-95% Set 7 : 1 Rep @ 100%+ ** If not building to 1RM : E2M : 3 Power Cleans (building) 10/7 Cal Row Metcon: 3 Rounds 3-2-1 Rope Cimbs 6-4-2 Squat Cleans* *Rest 2 Minutes Between Rounds* *R1 135/95, R2 185/125, 225/155 15 Minute Cap Fri, 1/15/2021 Home Wod Fitness/Performance E2M for 14 Minutes : 8 Broomstick Squat Cleans + 3 Vertical Jumps Metcon: 3 Rounds 3-2-1 Odd Object Turkish Get-Ups 12-8-4 Odd Object Squat Cleans* *Rest 2 Minutes Between Rounds* 15 Minute Cap https://syncapp.wodhopper.com/gym/50/ #wodhopper

Instead of looking for a quick fix, 70 day challenge, or a crazy fad diet, in 2021 lets focus on making a change where it really matters: Your habits. How many of you have scrapped everything and started a completely new (strict) routine in an effort to lose weight or get shredded? Probably most people reading this.... Have you also noticed these extreme changes RARELY if ever lead to long term results? That’s because you haven’t addressed any of your actual problems. It’s like the FlexSeal commercial where the dude slaps a strip of it over the hole in the cylinder. The problem isn’t that you can’t follow a 30 day diet. The problem is you don’t know how to conduct your everyday life and achieve or maintain your goals! Correcting or improving our daily habits can lead to healthy, sustainable, long term results. A great example is heading to Starbucks for your morning coffee. Every morning you scoop up a venti Salted Caramel Mocha and a blueberry muffin. Instead of just throwing out that part of your morning, make a small improvement. Maybe get a venti Americano with a little caramel drizzle and an order of sous vide egg bites? Maybe instead of spending your lunch break scrolling through IG and Facebook, eat your food and go on a 10min walk. Small, simple improvements to your routine go a long way. If you are interested in learning more about improving habits and having a healthy relationship with food, let us know! Our Nutrition Coaches Sam and Shay are both currently accepting new clients. Let’s get started! #bfitcrossfit #bfitnutrition #nutritioncoaching #betterhabits See more

The WOD is up! Fri, 12/18/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: Met Con: For time (15min Cap) Death By S2O Starting @ 5 Reps Start each minute with 5 Bar Facing Burpees Min 1: 5 BFB then 5 S2O 135/95 Min 2: 5 BFB then 6 S2O Min 3: 5 BFB then 7 S2O .... *If you fail before minute 8, keep the last completed reps and repeat until minute 10 Min 31- 40 EMOM for 10 Min 1: 3 RMU / 3 Transition drills +3 box dips Min 2: Inverted Barbell Rows x 8 https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Thu, 1/14/2021 CrossFit Core : 6 Rounds 15s Arch Hold - 10s Rest - 15s Hollow Hold... Fitness/Performance E90s for 15 Minutes 0-1:30: 6 Strict Press @ 60-70% 1:30-3: 5 Sandbag Cleans + 50' Bearhug Carry Metcon: 2 Rounds 15 GHDSU 15 Push Press 115/75 15 Burpee Box Jump Overs 24/20" 9 Minute Cap Thu, 1/14/2021 Home Wod Core : 6 Rounds 15s Arch Hold - 10s Rest - 15s Hollow Hold Fitness/Performance E90s for 15 Minutes 0-1:30: 12 Odd Object Strict Press 1:30-3: 30s Push-Up Plank + 10 Shoulder taps @ 30s Metcon: 2 Rounds 15 Sit-Ups 15 Odd Object Push Press 15 Burpee Box Jump Overs 9 Minute Cap https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Thu, 12/17/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-20: Core: TABATA Dead bugs Min 20-35: E90s for 9 mins SA OH Carry + Suitecase KB Carry 80ft R/L EMOM for 6mins SL RDL's x 4 R/L * KB Alternates arms Min 31-39 Met Con: For time (9min Cap) 10-15-20 Ring Dips Cal Bike DB Squat Snatches 50/35 Thu, 12/17/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-20: Core: TABATA Dead bugs Min 20-35: E90s for 9 mins SA OH Carry + Suitecase KB Carry 80ft R/L EMOM for 6mins SL RDL's x 4 R/L * KB Alternates arms Min 31-39 Met Con: For time (9min Cap) 10-15-20 Ring Dips 200m/300m/400m DB Squat Snatches (odd object) https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Wed, 12/16/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-45: For time: 30min Cap 4K/3500m Row for time E90s 20 DU Heavy Day Option: E90s for 9min Clean Grip Deadlift + Power Clean E90s for 9min Power Clean + Push Jerk E90s for 9min Power Clean + Push Jerk + Split Jerk Wed, 12/16/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-45: For time: 30min Cap 2mile for time E90s 20 DU https://syncapp.wodhopper.com/gym/50/ #wodhopper

We’ve added two more session to our Speed & Agility classes! Interested in signing up? Contact us today! #bfitcrossfit #bfitsportsperformance #speedandagility

The WOD is up! Tue, 12/15/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: Met Con: For time (15min Cap) 12-9-6. Squat Cleans 205/135 BMU *If you are scale both movements, then please perform a : 12min AMRAP 8 Power / Squat Cleans 8 Pull-ups or 16 Ring Rows Min 31-40: E90s for 9mins 2 front Squats * should be heavier than last week 12min AMRAP Tue, 12/15/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: Met Con: For time (15min Cap) 12-9-6. Squat Cleans (odd object) Strict HSPU Min 31-40: E90s for 9mins 2 Front Squats (odd object) https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Wed, 1/13/2021 CrossFit Nate 2 RMU... 4 HSPU 8 KB swings 70/54 https://syncapp.wodhopper.com/gym/50/ #wodhopper

Introducing Performance Blocks Our BFIT Performance Blocks are built around preparing athletes to reach their full potential. Each Block is individually designed to help develop our athletes to be the most efficient in their sport(s). There are four different blocks per year. Each Performance Block includes 12 weeks of twice a week training. Each block is focused on general Strength & Conditioning with added specific goals focusing on the sports to come at the end of each... program. All Athletes will be assessed at the beginning and reassessed at the end of the 12 weeks. When: Mondays & Wednesdays 6-7 PM. Max Number of Athletes: 12 to ensure each athlete receives individual attention Age: 13+ Pricing: $225 ($75 a month) Includes: 24 Training Sessions Our first Performance Block begins Monday January 4th. Reserve your spot today! @jhendy_1 #bfitsportsperformance #bfitcrossfit #sportsperformance #performanceblocks See more

The WOD is up! Mon, 12/14/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: EMOM For 5mins 3 High Hang Squat Snatch (light) EMOM For 5mins 2 hang Squat snatch (medium) EMOM For 5mins 1 Snatch Grip Deadlifts + Shrug (Heavy) Min 31-40: Met Con: For time (9min Cap) 30 HSPU 30 Pistols 30 Sand bag cleans 100/70 *partition as needed Mon, 12/14/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: EMOM For 5mins 3 High Hang Squat Snatch (light) EMOM For 5mins 2 hang Squat snatch (medium) EMOM For 5mins 1 Snatch Grip Deadlifts + Shrug (Heavy) Min 31-40: Met Con: For time (9min Cap) 30 HSPU 30 Pistols 30 Sand bag cleans *partition as needed https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Wed, 1/13/2021 CrossFit Metcon: "Nate"... 20 Minute AMRAP: 2 Ring Muscle Ups* 4 Handstand Push-Ups 8 Kettlebell Swings 70/53 *4 CTBPU/PU, 6 Ring Rows Heavy Day E3M for 21 Minutes Deadlifts 5-5-4-4-3-3-3 Start @ ~70% and build to 85-90% 8 R/L Bulgarian Split Squats Between Sets Wed, 1/13/2021 Home Wod Metcon: "Nate" 20 Minute AMRAP: 2 Odd Object Rows + 2 Chair Dips 4 Handstand Push-Ups 8 Odd Object Swings Heavy Day E3M for 21 Minutes 10 Odd Object Dealifts 8 R/L Bulgarian Split Squats Between Sets https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Sun, 12/13/2020 Home Wod Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15- 45: Met Con: 15min AMRAP 30 Burpees 20 lunges 10 HRPU https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Sat, 12/12/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-40: Metcon: Partition as needed 50 Synchro S2O 95/65 50 Synchro Toes-to-Bar 50 Synchro SDLHP 50 Synchro Bar-Facing Burpees 20 Minute Cap: THEN NOT PARTITIONED BUT SHARED 50 S2O 50 Toes-to-Bar 50 SDLHP 50 Bar Facing Burpees Sat, 12/12/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-40: Metcon: Partition as needed 50 Synchro S2O (Odd Object) 50 Synchro Double Leg V-ups 50 Synchro SDLHP (Odd Object) 50 Synchro Bar-Facing Burpees 20 Minute Cap: THEN NOT PARTITIONED BUT SHARED 50 S2O 50 Toes-to-Bar 50 SDLHP 50 Bar Facing Burpees https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Fri, 12/11/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: Met Con: 12min AMRAP 20ft SA OH KB Walking lunge 50/35 20ft HSW 20 KB Swings 53/35 Min 31- 40 EMOM for 10 Min 1: 3 RMU / 3 Transition drills +3 box dips Min 2: Inverted Barbell Rows x 8 Fri, 12/11/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: Met Con: 12min AMRAP 20ft SA OH KB Walking lunge (odd object) 20ft HSW 20 KB Swings (odd object) Min 31- 40 EMOM for 10 Min 1: 3 RMU / 3 Transition drills +3 box dips Min 2: Inverted Barbell Rows x 8 https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Thu, 12/10/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-20: Core: TABATA Dead bugs Min 20-35: E90s for 9 mins SA OH Carry + Suitecase KB Carry 50ft R/L EMOM for 6mins SL RDL's x 4 R/L * KB Alternates arms Min 31-39 Met Con: For time (9min Cap) 5 RFT 10 HSPU 10 Box Jump overs 24/20 Thu, 12/10/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-20: Core: TABATA Dead bugs Min 20-35: E90s for 9 mins SA OH Carry + Suitecase KB Carry 50ft R/L EMOM for 6mins SL RDL's x 4 R/L * KB Alternates arms Min 31-39 Met Con: For time (9min Cap) 5 RFT 10 HSPU 10 Box Jump overs https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Wed, 12/9/2020 CrossFit Heavy Day Option: EMOM 7... Clean Grip Deadlift + Power Clean EMOM for 7 Clean Grip Deadlift + Power Clean + Push Jerk EMOM for 7 Power Clean + Push Jerk Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-45: Met Con: For Time 50/42 Cal Bike Fran 21-15-9 Thrusters 95/65 Pull-ups rest 3min 35/28 Cal Bike Isabel 30 Power Snatches 135/95 rest 3min 20/15 Cal Bike Amanda 9-7-5. Ring Muscle Ups Squat Snatch 135/95 *Double ring rows only on Amanda Partner Met Con: For Time 50/42 Cal Bike (Shared) Partner Fran 21-15-9 Synchro Thrusters 95/65 Pull-ups (Shared) rest 3min 35/28 Cal Bike (Shared) Partner Isabel 60 Power Snatches 135/95 rest 3min 20/15 Cal Bike (Shared) Partner Amanda 9-7-5. Ring Muscle Ups (Shared) Squat Snatch 135/95 (Shared) *Double ring rows only on Amanda Wed, 12/9/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-45: Met Con: For Time 400m Run Fran 21-15-9 Thrusters (odd object) Pull-ups / Bent over rows rest 3min 300m run Isabel 30 Power Snatches (odd object) rest 3min 200m Runs Amanda 9-7-5. RMU / 1 Bent over row + 1 Dip Squat Snatch (odd object) *Double ring rows only on Amanda https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Tue, 12/8/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: Met Con: For time 20 Devils Press 50/35 (2 DB) 40 GHDSU* 30 DB Box Step Overs 24/20 (2 DB) 60/48 Cal row *60 AbMat Sit-Ups Min 31-40: E90s for 9mins 3 Front Squats *Should be heavier than last week Tue, 12/8/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: Met Con: For time 20 Devils Press (odd object) 40 Double Leg V-ups 30 Box Step Ups (odd object) 60 Burpee to target Min 31-40: E90s for 9mins 3 front Squats * should be heavier than last week https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Mon, 12/7/2020 CrossFit Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: EMOM For 5mins 2 Hang Power Snatch + 1 Snatch Grip Push Press EMOM for 5mins 2 Hang Power Snatch + 1 OHS EMOM for 5mins 2 Hang Power Snatch + 1 Snatch Balance Min 31-40: Met Con: For time (9min Cap) 10 Squat Cleans 135/95 50 DU 20 Front Squats 75 DU 30 Deadlifts 100 DU Mon, 12/7/2020 Home Wod Min 0-5: Dynamic Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15-30: EMOM For 5mins 2 Hang Power Snatch + 1 Snatch Grip Push Press EMOM for 5mins 2 Hang Power Snatch + 1 OHS EMOM for 5mins 2 Hang Power Snatch + 1 Snatch Balance Min 31-40: Met Con: For time (9min Cap) 10 Squat Cleans (odd object) 50 DU 20 Front Squats (odd object) 75 DU 30 Deadlifts (odd object) 100 DU https://syncapp.wodhopper.com/gym/50/ #wodhopper

The WOD is up! Sun, 12/6/2020 Home Wod Min 0-5: Dynamic... Min 5-10: Explanation on Boards Min 10-15: Teaching / warm-up Min 15- 45: Met Con: 100 Abmat sit-ups 100 Air Squats 100 Push-ups 100 Bent over rows (odd object) https://syncapp.wodhopper.com/gym/50/ #wodhopper