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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

Boise CrossFit Halloween Party Saturday at 8pm!

No open gym this Sunday

Weightlifting

Weighted Pull-ups (3-3-3-3-3)

Metcon

G.I. Jane (Time)

100 Burpee-Pullups
Set up under a bar 6″ above your reach.

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Main – CrossFit

Weightlifting

Clean and Jerk (20 minutes to find 1rm)

Metcon

Metcon (AMRAP – Reps)

5 min Amrap (ladder)

3-6-9-12 . . . . .

Clean 165/115

Jerk 165/115

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Main – CrossFit

Weightlifting

Snatch (20 minutes to find 1rm)

Metcon

Metcon (Time)

5 rounds for time

250m row

10 Alternating 1 arm dumbbell snatch

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Main – CrossFit

Metcon (Time)

21-18-15-12-9

Toes to bar

Box jump 24/20″

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Main – CrossFit

Pain Cave (AMRAP – Rounds and Reps)

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able.
This was the CrossFit.com WOD from 141023

Score is minutes completed plus reps done in the incomplete minute.

Ladies: 55/65/76/96/105/115/125/135

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Main – CrossFit

Family and friends free class at 11am today!

Weightlifting

Deadlift (Quickly build to a heavy set of 5 )

Metcon

Metcon (Time)

In teams of 2, one working at a time

10-20-30-40

Power snatch 115/75lb

Box jump over 24/20in

-immediately into-

40-30-20-10

Wallball shots 20/14

Burpee
24 minute time cap

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Main – CrossFit

Weightlifting

Overhead Squat (Work to 1 rep max, 15 minutes)

Metcon

Metcon (Time)

9-7-5

Squat Clean 205/135lb

Bar Muscle up

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Main – CrossFit

Have you seen Facebook announcement for the Post Halloween Halloween Party on November 1st at 8pm?
Reminder there is a free bring a friend class this Saturday at 11am!

Handstand Walk (1 set for max distance. 2 mulligans at <10ft)

Metcon (Time)

50-40-30-20-10

Kettlebell swing 1.5/1pd

Double unders

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Main – CrossFit

Wasabi (Time)

1000 Meter Run

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Burpees
Brought to you by CrossFit New England

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Main – CrossFit

Weightlifting

Back Squat (10-8-6-4-2 reps for load)

Metcon

2k Row (Time)

Max Effort 2k Row

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