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!

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!

Monday

The partner and team WODs on the weekends are working great. Everyone is enjoying the feel of a little competition.
The WOD journals are been printed. We should get them by the end of next week. Remember to bring your payment to class. Thanks!

Chrissy definitely knows Squat!

Thursday

Yesterday I heard two comments that made me feel pretty good. The first comment was from one of our members who recently moved to Miami. She was hugely complemented (her exact words) on her power clean technique at the CrossFit gym she’s now going to. The second comment was from one of our member’s sister who lives in China and was with us during the summer. Two guys were trying to teach her the power snatch but she quickly noticed they had no clue what they were talking about. She then performed a power snatch and said to them “this is what is supposed to look like”, they were embarrassed to say the least.
As a coach you never really think of it but your teachings can go across the world, and thanks to this ladies who gave me the chance to share with them my knowledge of CrossFit.

Somebody left their arms in the pull-up bar............yeah it happens

Strength
Front Squat, 3(80%), 3(85%), 3(90%)

WOD
Three rounds of:
10 Thursters
5 Burpees
10 Push press
5 Burpees
10 OHS
5 Burpees
10 Power snatches
5 Burpees

Thursday

Front Squat, 3×3 @ 80%.

For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
*Weight 115/75 lb.

345lb Snatch in slow motion!!!

Tuesday

For time:
15 Thrusters, 135/95 lbs
25 K2E
15 DB/KB Shoulder Press, 50/25 lbs
25 Hollow Rocks
15 Deadlifts, 135/95 lbs
25 Burpees
15 OHS, 135/95 lbs
25 Sit-ups
15 Walking lunges, 45/25 plate.
25 KBS, 53/35 lbs

Monday

Overhead Squat, 3, 3, 3 reps.

21, 15, 9 reps for time of:
Overhead Squat, 95/65 lbs
Sumo-Deadlift High-pull, 95/65 lbs

Thursday

*We will be CLOSED on Sunday

Five rounds for time of:
8 Snatch grip Deadlifts
8 Hang Power Snatches
8 Overhead Squats
8 Pull-ups

*Choose a weight that allows you to maintain great technique in all rounds. You hands will take a beating so make sure to bring athletic tape with you.

Steve's 396lb C&J , 1997 Senior National Championships.

Thursday

Max reps Wallball

8 minute AMRAP:
7 OHS, 115/75
10 Ring Pull-ups

8 minute AMRAP:
6 Push-press, 115/75
8 Box jumps, 24″/20″
10 KBS, 53/35

Thursday

Pull-up

“Nancy”
Five rounds for time of:
400m Run
15 OHS, 95M/65W