Saturday, January 24, 2015


Cross your fingers, this will be the last week we only offer classes at Shively. To get in the habit of signing up for classes online - please log in to our online system and sign up for either the 5AM or 11AM CrossFit at Shively. We will treat this as a trial run before our doors open at our new facility on Monday, Feb. 2nd.
Let me know if you have any questions!!

1. Front squat: find your 5RM
*Bar must start on the ground. You can't start from the rack*

2. WOD

Tabata scissor jumps
Rest 1:00
Tabata toes-to-bar

3. Finisher
Wall sit 1X max time
*Hold weight on your lap if you can*

Post load, score, and time to comments:

This week at BBCF:
Strength: snatch
WOD: snatch pull, broad jumps

WOD: Annie

Strength: clean + jerk complex
WOD: G2O, pushups, squats, pullups

Strength: push press
WOD: upperbody circuit


  1. FS- 130#
    Scissor- 14
    T2B- 5
    Wall Sit- 2:00 with 10kg plate

  2. 245#
    SJs- 16
    T2B- 4
    Wall Sit 1:00 with green sandbag

  3. 150#
    SJs- 13
    HKR- 6
    Wall sit: 1:10 with 15lb SB

  4. This is really a pleasant and useful, containing all data furthermore greatly affect the new innovation. Much obliged for sharing it,

    laptop troubleshoot repair
    printer set up
    data recovery services
    Wifi Setup services
    laptop troubleshoot repair
    printer set up