12.25 - 12.31

We hope everyone had a nice Christmas break and is getting ready for a great 2018. We’ll continue our training this week, highlighted by Thursday’s partner WOD, done in celebration of the 4 years of BRCF.

On that note, we’d like to offer our sincerest thanks to each and every BRCF member that has trusted us with their fitness and become family since we opened our doors in 2013. A gym community is not the programming, the four walls of the gym, or even the coaching. A gym community exists and thrives because of its athletes, plain and simple. In that regard, the spirit of the BRCF community will live on in perpetuity and our athletes will ALWAYS be a part of our lives. Thank you for everything.

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Quote of the Week:  “Memories are the key not to the past, but to the future.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 3  Post-Open Strength Cycles

Where you are right now: (Fourth) and final strength cycle before 2018 Open; open prep; gymnastics focused cycle

Where you are going: Pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work

Monday

RP Nutrition Template = Rest / Light

Christmas Day / Rest


Tuesday

RP Nutrition Template = Light

Strength

Overhead Series

EMOTM for 10 minutes

1 pause push jerk + 1 push jerk

Conditioning

“Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 air squats


Wednesday

RP Nutrition Template = Light

Strength

Back Squat

5x3 with :60 rest between sets

then

Front Squat

5x5 with :60 rest between sets

Conditioning

3 Rounds for Time

15 Thrusters (75/55)
30 Double Unders
15 HSPUs
30 Double Unders

 

Thursday

RP Nutrition Template = Light

Conditioning

“B.R.C.F.”

Partner Up

10 min AMRAP

20 Burpees Over the Bar
13 Power Snatches (115/75)

4 minutes rest

then

10 min AMRAP

20 T2B
17 Clean and Jerks (135/95)

*Split work as needed
Score is total reps completed combining the AMRAPs

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

5x3 with :60 rest between sets

Then

Stiff Leg Deadlift

5x5 with :60 rest between sets

Conditioning

27-21-15-9

Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row

*For Time*


Sunday

RP Nutrition Template = Light

Conditioning

“CrossFit Open Workout 16.1”

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge (95/65)
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups