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Featured Athlete

Mike S

Name: Mike S
Age: 37
Occupation: Airline Captain
When did you first start CrossFit? December of 2012
Favorite WOD or Lift: Any Olympic lift, or heavy lifts in general. The strength/skill portion of the WOD is my favorite. Lifting heavy is a huge stress reliever for me. I love the feeling when I leave BCF feeling all pumped on […]

Jeremy L

Name: Jeremy L
Age: 44
Occupation: Programmer
When did you first start CrossFit? January 2013
Favorite WOD or lift: Cleans
Least Favorite WOD or lift: Overhead squats and snatches are tough due to my poor shoulder mobility, and those damn DOUBLE UNDERS!
Do you remember your first class at Boise CrossFit? What was it like? My first class was very difficult. […]

Main – CrossFit

**This Thursday is bring a friend day!!**
Bring a guest to any class this Thursday, but don’t forget the 15.2 show will be at 6pm so no classes at 5:45 or 6:45.

Today is the last day to get 15.1 done! Get your scores submitted by 5pm, don’t wait until 6! YOU submit and WE will validate. Please make sure all the information is correctly entered!

Metcon (Time)

21-18-15-12-9-6-3

Wallball shot, 20/14lb

Box jump 24/20″

immediately into

500m row

immediately into

50 burpees

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Main – CrossFit

The Open WOD’s will be available on Saturday at the 10am class.
9am and 11:30am will be the alternative workout.

God Bless Saturday (CFNE) (2 Rounds for reps)

AMRAP 15

Teams of 3

50 Box Jump Overs (20 inches)

50 Burpee Over the Bar

50 Front Squats (135/95)

-Rest 5 Minutes-

Then Repeat AMRAP 15

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Sit-ups

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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In case you missed the 15.1 announcement last night. The actual announcement starts around 17:45 and the workout starts at 27 min.
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Main – CrossFit

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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Watch these two go head to head on the first CrossFit Open workout tonight! Show starts at 6pm

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Main – CrossFit

It’s time to get registered for the 2015 CrossFit Open!

https://games.crossfit.com/register-athlete

Snatch (On the :90 x 7; 3 Snatches @ 65%)

Clean and Jerk (On the 2 min x 7; 3 Clean and Jerks @ 65%)

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Main – CrossFit

It’s time to get registered for the 2015 CrossFit Open!

https://games.crossfit.com/register-athlete

Everyone should really participate in this. If you are curious please attend any class this Wednesday and we will have time for a short Q&A. We will have our Open announcement parties at 6pm on Thursday nights which means no 5:45 class and if anyone wants to give the Open workout a go you will have your first chance on Thursday nights.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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When you want to call a technical no rep but it's an Open wod.

When you want to call a technical no rep but it’s an Open wod.

Main – CrossFit

Today will be Caleb’s last day coaching at Boise CrossFit. For those of you who haven’t heard, Caleb and Alia are relocating to Salt Lake City. We wish you the best of luck and cannot thank you enough for all the hard work and we will all remember the great memories as coach, friend, colleague and teammate.

Weightlifting

Shoulder Press (7-7-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Thruster 115/75

With a continuously running clock perform: 1 Thruster in the 1st minute, 2 Thrusters in the 2nd minute, 3 Thrusters in the 3rd minute…..Continue as long as you are able.

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Main – CrossFit

It’s time to get registered for the 2015 CrossFit Open!

https://games.crossfit.com/register-athlete

Everyone should really participate in this! If you are curious please attend any class this Wednesday and we will have time for a short Q&A. We will have our Open announcement parties at 6pm on Thursday nights which means no 5:45 or 6:45 classes and if anyone wants to give the Open workout a go you will have your first chance on Thursday nights.

Metcon (2 parts for reps)

At 0:00, AMRAP in 7 minutes
10 Deadlift 225/155lb
15 Chest to bar pullups
20 Bar facing burpees

Rest exactly 3 minutes

At 10:00, AMRAP in 5 minutes
250m row
15 Hand release pushups
50 Double unders
*score every 10 meters as 1 rep

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Main – CrossFit

Last day with Caleb and the masters!! Please help us send him off well!

There will be our chiropractor friends and a chair masseuse here around 9:30am as well. Free chair massage, first come first served.

Team Open Test (CFNE) (AMRAP – Rounds and Reps)

AMRAP 20: Teams of 2

100 Wallballs (20/14)

100 Double Unders

80 Box Jumps (24/20)

80 Toes to Bar

60 Chest to Bar

60 Burpees

40 Cleans (145/100)

40 Jerks (145/100)

20 Snatches (145/100)

20 Muscle Ups
Split reps as needed.

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Main – CrossFit

Tomorrow is Caleb’s final Saturday coaching! Please be prepared for some tears

Weightlifting

Bench Press (5-3-2-1-1-1)

Metcon

Metcon (Time)

30-20-10

Kettlebell swing 70/53lb

Overhead squat 95/65lb

Ring dip

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Main – CrossFit

This Saturday after the 10am class, a group will be heading to the Griddle for some breakfast. Anyone is welcome to join!

Metcon (Time)

5 rounds for time

12 Strict handstand pushups

400m run

2 Legless rope climbs

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