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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

Our Chiropractor and Massage therapist from Evergreen Wellness Studios will be here today at 9:30am to answer questions and give free chair massages!

Warm-up

Big Clean Complex Day (No Measure)

JUNKYARD DOG!

5 sets each with a partner

Around and back jumping over arms-legs-arms

Over and unders

With a pvc or empty bar, 3 reps each

Halting clean deadlift

Hang power clean

High hang squat clean

Push press

Push jerk

Split jerk

Then work through each set of the complex focusing on position and quickness into the squat.

Weightlifting

The Big Clean Complex (6 sets, build as heavy as possible)

6 sets of the following complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”

Hang – Start with the bar just above the knee.

Squat Clean – Start with the bar on the ground.

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Main – CrossFit

Metcon

Metcon (2 Rounds for time)

2 Rounds for time:

18 Calories Rowing

15 Thursters 95/65

12 Pull-ups

Rest until fully recovered & repeat. Attempt to beat your previous time. Go as fast as possible each time. Do NOT game it. Post both times to comments.

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Main – CrossFit

How many folks would be interested in an Open prep class 2x a week?

Skill work

Metcon (4 Rounds for time)

4 rounds for times, focus on efficiency first

10 box jump 30/24″ (open standard)

10 toes to bar

10 burpees (full extension)

Rest 2 minutes

Metcon

Tosh (Time)

3x (200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
If we have even numbers in class we’ll likely run this as “Team” Tosh. Rest while partner runs.

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Main – CrossFit

We will be holding a free community CrossFit class every Saturday at 11:30. This class will be designed with friends and family looking to try CrossFit for the first time in mind, but will also be able to challenge seasoned CrossFit athletes.

Metcon (Time)

For time:

400m Run

15 Power snatch 135/95

3 Rope Climbs

400m Run

12 Power snatch 135/95

2 Rope Climbs

400m Run

9 Power snatch 135/95

1 Rope Climb

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Main – CrossFit

Weightlifting

Front Squat (7-7-5-5-3-3)

Metcon

Metcon (Time)

2 Rounds:

40 Double-unders

20 Toes to bar

10 Front squats 205/145

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Main – CrossFit

Metcon (AMRAP – Reps)

In teams of 2, share the work, one working at a time

At 0:00

6 min AMRAP

Burpee box jump over 24/20″

Metcon (Time)

At 10:00

30-20-10

Power clean 135/95lb

Chest to bar pullup

Metcon (Time)

At 20:00

80 Hand release push ups

Row 80 calories

80 Wallball shots, (ball cannot rest on the wall or floor)

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Main – CrossFit

Friday at 9:30am we will have a massage therapist at the gym free to check out!

Snatch Complex (6 sets, build but keep focus on form)

Power + Hang Squat + Squat + OHS
Power: from the floor, catch above parallel

Hang Squat: from pockets, catch in a squat

Squat: from the floor, catch in a squat

OHS: overhead squat

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Main – CrossFit

Metcon (Time)

4 rounds

400m run

10 Muscle ups

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Main – CrossFit

Weightlifting

D.T. Complex (12 min to build heavy)

3 Deadlift, 2 Hang power clean, 1 Push jerk

*Must be unbroken

Metcon

Metcon (Time)

3 rounds for time

15 Bar facing burpees

1 Round “D.T.”
1 round of D.T. is:

12 Deadlifts 155/105

9 Hang power clean 155/105

6 Push jerk 155/105

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Main – CrossFit

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

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