BCS would like to celebrate with some overhead chair squats, O-Lifting and handstand pushups!
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WOD
"BCS2011"
11-9-7 reps for time:
squat clean
handstand pushup
Weight levels:
B: 25kg ladies, 40kg dudes
BC: 45kg ladies, 60kg dudes
BCShabam! 55kg ladies, 80kg dudes
Post time and barbell load to comments!
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A new FOUNDATIONS program starts tomorrow!
From our Getting Started page:
Great for beginners and the experienced alike! For those of you who are new to exercise, our style of training, or simply confused about where to begin, we offer Foundations (also known as On-Ramp) classes as a precursor to the regular CrossFit regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's program.
At Foundation CrossFit we emphasize mechanics, consistency, and then intensity.We will train you proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your capacity for the normal classes. We will be showing you movements in the beginning that are relatively non-technical, and progressively become more technical with experience. Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.Cost is $275 for the entire 12-class program. The schedule is as follows:
- Tuesday, August 9: 8am/3:30pm
- Thursday, August 11: 8am/3:30pm
- Saturday, August 13: 11am optional beach day
- Tuesday, August 16: 8am/3:30pm
- Thursday, August 18: 8am/3:30pm
- Saturday, August 20: 12pm
- Tuesday, August 23: 8am/3:30pm
- Thursday, August 25: 8am/3:30pm
- Saturday, August 27: 12pm
- Tuesday, August 30: 8am/3:30pm
- Thursday, September 1: 8am/3:30pm
- Saturday, September 3: 12pm
Shoot us an email if you need help with anything!
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