Monday January 4


A) Back Squat
1x10 60%
1x8 70%
1x6 75%
1x4 80%
B) 5 rounds:
10 thrusters
10 pull ups
L1: 75/55 ring rows - low
L2: 105/95
C) single arm DB press



It’s that time of year again where we reflect on the past 12 months and make resolutions for the 12 that are yet to come.  For most of us, we may find we tend to make the same ones every year.  At the top of that list? Yep, you know the one…..”Lose weight”,”Get in better shape” or “Get healthier”.  However you word it in the end it’s all the same, we all just want to feel better about ourselves. There are plenty of “Biggest Loser”, “Fit Body” or “Weight Loss” challenges out there and as good as those may be, I want to take a different approach.  For those of you who have taken the nutrition course with me you know that when I ask you to set goals I encourage you to make them habitual not physical.  The reason for that is very simple. It was unhealthy behavior that got you to this point and you will need to change that behavior in order to achieve the results you are looking for.  When you set goals like “I want to lose 10 lbs.” or “I want to be awesome at Crossfit” just saying the words, unfortunately, won’t make it happen.  How are you going to get there?  Instead, setting a goal of “Attend 3 classes a week”, “Cut out night time snacks”or “Track my food consistently for two weeks” and following through,will not only help you reach your habitual goals but the physical ones will follow.  Why not create long lasting habits that will give you the energy, health, performance AND the body you desire? Then that leaves you the time next year to focus on a brand new resolution!  

This will be a point system based challenge where you will earn points for healthy habits, PR’s and more, as well as weight loss.  You will notice, however, that the healthy habits are scored higher in the point system than say a % of your body weight.  Why? Because it can be very easy to drastically cut your caloric intake (and very unhealthy) to make the scale go down, but to change a habit? Now that can be difficult but yield much better results!  This also gives the athlete who may not have a lot of weight to lose but needs to work on getting in more workouts or maybe the athlete who is working towards getting pull ups, to have the same motivation and opportunity to succeed as well.  So start 2016 off right and take the BCF New Year’s Challenge and make a change!!!!

BCF New Year’s Challenge
Jan. 9th- March 5th (8 weeks)

$40.00 entry fee for Members
$199.00 for Non-Members (includes a 3x per wk. membership for length of challenge)
First Place cash prize $400.00!!!
*prizes for 2nd and 3rd place finishers
*minimum of 10 members to run challenge

To see details on point system, rules and guidelines or to register email or stop by the front desk.