Tuesday

Please register at “Memorial Day Murph 2012″ and join us this Saturday 5/26 and/or Monday 5/28 to honor fallen military members by doing the WOD “Murph”. Your donation will suport military charities and you’ll receive an awesome T-shirt from Forged. Thanks for your support.

On June 28, 2005  a team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.

Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor”. After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

Thursday

But of course they feel good, they got a muscle-up for the first time yesterday! Congrats to Neil, Aaron and Steve who was able to link two muscle-ups in a row. Those who had the muscle-up already quickly found out how hard they get when trying 30 of them as fast as possible. By the end everyone’s arms felt like wet noodles.

We got some Tabata fun for today with a little running at the end!

aka "Olympic Steve" with a great Overhead Squat.

Tuesday

Doing “Fran” with chest-to-bar pull-ups made quite a difference in everyone’s time yesterday. Just a few inches more that you have to pull and it seems as if you’re carrying extra weight. We also had a few “no rep” calls and you all took it very well, I thank you for that. Let’s keep up with the feel of competition and encourage each other to do better and be better.

From Fashion to Fitness

Monday

Night out
That was one hell of a great time  last Saturday night. We are definitely making it a tradition every month – although some said every week…haha – it was too much fun if there is such a thing. We loved seeing so many of you there. We will keep you all posted when and where the next get together will be.

The CFG Open
The CrossFit Games Open begin Feb.22th and everyone will take part on it. Starting this week all classes will be done competition style, where a fellow CrossFitter will be judging and counting your reps. We all want to avoid hearing the dreaded word “NO REP!” so make sure all movements are full ROM. On the same note from now on if you want to declare a PR make sure someone judged you on it -Your Fran time means Sh*t if even one of your thrusters are not below parallel- You can ask your fellow members or myself to be your judge. This will make you work much harder and it will prepare you not just for the CF Games Open but also for future competitions. 3..2..1..GO!

Friday

CrossFit, The Sport of Fitness.
We had a really good time last night with Reebok, they were very welcoming. They are here to help us thrive in our business. They have done nothing but great things for CrossFit. We are very excited to see what’s in store for the future of our sport and our business.

Competition Mode!

Tomorrow, Olga and Tracy are heading to CrossFit Queens in Astoria to compete. We wish them the best!

Wednesday

Those little Medball cleans were a real treat yesterday. Add L-pullups to that and it still didn’t look that bad. I mean why would it, it’s just two exercises for a few rounds. But it proved to be a lot tougher. Many of you did great on the L-pullups, a very strength based exercise. We are seeing great improvements across the board. Our goal is for everyone to excel in all 10 general physical skills – Cardio/Respiratory endurance, Strength, Stamina, Power, Speed, Flexibility, Accuracy, Agility, Coordination, Balance – With all the hard work that everyone is putting into the WODs, you’ll all be able to excel in sports, life and most important your health!

Who’s pumped for the 2012 CF Games Open? and YES, everyone in the gym is doing it!

Monday

Hello out there!!!
If you have been browsing our site and are wondering how our gym works, I’m gonna try to clear things up. Many of you are under the impression that we don’t actually have classes and that members can come and go whenever they please. That is NOT the case. All of our classes are led by a certified Coach. This includes the warm-up, workout and cool-down. At BravoCF our commitment is to our client’s safety and overall fitness. It’s the Coaching that makes all the difference in our program. Come gives us a try!

Hey BCF Members,
This Saturday our ladies are competing in “Hail to the Queen” at CrossFit Queens. It’s from 9am-2pm. We hope to see many of you there.
Next Monday January 30th, the 10 class package goes up to $160. Save up by taking advantage of our Tax Season Special (info on whiteboard at the gym). Also, all accounts will go on auto-pay on same day.
Don’t forget, bring a friend and if they sign up you get $50 credit to your account!

Our Box!

Saturday

It’s pretty but it’s dangerous too. Snow fall will continue and it will get heavier later today. We are forced to CANCEL today’s class. Stay safe and see you all tomorrow.

Go try a home WOD or shovel for time!

Tuesday

The first thing that everyone should do is write down the goals they have for 2012. Begin with the goals you know you can accomplish within the next 1-3 months and then go from there. Be specific when setting your goals (skill,reps,rounds,weight,time,distance).

Upcoming!
1. January 16th – February 10th Intro classes begin, Tuesday and Thursday at 5pm or Wednesday and Friday at 8pm. It’s 8 total classes for $150. Contact us to reserve your spot! These classes are optional but highly recommended to give you a better understanding of the mechanics of each exercise.
2. January 28th “Hail to the Queen” competition. Three of our ladies will be competing in this all women’s battle. Don’t miss it!
3. January 30th. Monthly member’s accounts will go on auto-pay. Also the 10 class package will be increased to $160.
4. February 1st. Registration for the CrossFit Games Open begins. Everyone at BCF is doing it, no exceptions!
5. February 25th – March 25th. We’ll be doing and judging the CF Games Open workouts on Saturday and Sunday. More info to come!

Starting Now!
Refer a friend, if they sign up you get $50 credit to your account. Just bring them for a trial class!

Here’s to a Great New CrossFit Year!!!

Thursday

Bye Bye 2011
This year sure went by quick. It has giving us plenty to be grateful and taught us many good lessons that we should put into effect in 2012!
2011 has been a great year for BCF. At the beginning of 2011 I quit my job (even though I wasn’t making enough at the gym) and took the leap to go full-time with BCF. It was tough at the beginning but it paid off, I know I’m doing the job that I was meant to and love every minute of it. All this growth could not have happened without the amazing members that I have. You’ve all contributed every time you told someone about CrossFit when they asked why you look so damn good . To all a big Thank you from the bottom of my heart.

Goals!
Write them down just like your WODs. It will help you keep things in perspective and you’ll achieve those goals a lot easier. Nutrition is the one thing that many of you need to improve on. Remember “You can’t out work a shitty diet”. Nutrition and exercise go together, make that your main goal for 2012!