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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

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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Main – CrossFit

This Saturday we will have a free friends and family class at 11am!
Next onramp will begin the following Monday.

Skill work

Take some time to work up to your jerk. As you do this practice the regrip from the clean to the jerk.

Metcon

Metcon (Weight)

7 rounds

2 jerks

(25/20) hand release pushups
Your score will be your weight (in pounds) divided by your finish time (in seconds).

Example 185/735 = 0.25

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Main – CrossFit

Metcon (Time)

In teams of 2, 1 partner working at a time

100 Calorie row

100 Wallball shots 20/14lb

100 Kettlebell swings 1.5/1pd

100 Abmat situps**
**Situps are done facing each other, legs extended and feet touching. You must touch your medball to the floor behind your head, situp and pass it to your partner on each rep.

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Main – CrossFit

If you ordered in the second round of 512 shirts they are in and set out. Please come grab the one with your name on it from the table by front doors.

Weightlifting

Power clean – hang squat clean – jerk (Every min on the minute for 8 min)

Metcon

Metcon (Time)

5 rounds for time

400m run

10 Thrusters 135/95lbs

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Main – CrossFit

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Ladies, my general expectation is for you to do this at 70% of bodyweight.

In the notes section please track the reps for each round. Should like similar to this

17/14, 15/12, 15/10, 13/10, 12/9

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Main – CrossFit

Don’t forget to take advantage of our child supervision, every 10am class, Monday through Saturday and 545pm Tues and Thurs

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 10 minutes of:

10 burpee box jumps, 20 inches

155/105-lb. squat cleans, 10 reps

Gymnastics

practice gymnastics skills for 10 minutes. Handstands, handstand walks, muscle ups, strict muscle ups, whatever you need to work on or ask your coach for suggestions.

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Main – CrossFit

Weightlifting

Deadlift (1-1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

135-lb. snatches, 10 reps

155-lb. snatches, 10 reps

185-lb. snatches, 10 reps

205-lb. snatches, 10 reps

225-lb. snatches, 10 reps

245-lb. snatches, max reps

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