August 3, 2015


Warm Up:
1 min KBS(35/25)
5 min AMRAP (Paced, warmup style):
10 Barbell Power Cleans
:30 Barbell Front Squat hold at bottom of squat
10 Barbell Push Jerk

3×2 Power Clean + 1 Push Jerk @ 75%
3×2 @ 80% split Jerk

5 S2O (135/95)
100 DU
10 S2O
75 DU
15 S2O
50 DU
20 S2O
25 DU

July 30, 2015


Warm Up:
5 SU to WB
:45 Wall sit w/ MB squeezed btwn legs (20/14)
:30/side dynamic leg swings side to side

3 x 800m @ 70-80%

Row 1500 meters
40 Wall Balls
Row 1,000 meters
30 Wall Balls
Row 500 meters
20 Wall Balls

July 29, 2015


Warm Up:
3 min Airdyne/Row
8/8 DB Snatch
10 KBS

3×2 Power Snatch + 2 OHS @ 75-80%

25 Walking Lunges
20 Pull-ups
50 Box Jumps
20 DU
25 Ring dips
20 K2E
30 KBS
30 Sit-ups
20 Hang Squat Cleans
25 Back Extensions
30 Wall Balls
3 Rope Climbs

July 28, 2015


Warm Up:
3 min Row
10 Barbell Front Squats
10 Good Mornings
:45 hollow rock

4×2 Front Squats @ 80%
3×6 Alt. Barbell Low Step (6\”+) Ups @ 75/55
2 min AMREP Deadlifts (275/185)

15 Power Snatches (115/75)
15 Power Cleans
15 Front Squats
15 Back Squats
15 Deadlifts
**If bar is dropped at any time in each movement, 10 Burpee Penalty each time**

July 27, 2015


Warm Up:
3 min Prowler Push
8 Barbell Power Snatch
8 Barbell Behind the Neck Push press
8 Wall Balls

3×1 Power Snatch + 1 Snatch Balance @ 75-80% of your 1RM

3×2 Jerk Behind the Neck @ 85%
Then 2 min AMREP Push Press (165/115)

10 Clean + Jerk 135/95
15 Pull ups
20 T2B

July 23, 2015


Warm Up:
3 min Run
3×8 Deadlifts
3×8 Pullups
3×8 Push-ups

30 Hollow rock to superman

1×5 @ 55%
1×5 @ 60-65%
1×5 @ 65+%
*Follow by 3×10/leg Single Leg KB DL (70/53)

20 Pullups
30 Pushups
40 Situps
50 Squats
3 min Rest

July 22, 2015


Warm Up:
3 min Row
3×8 Back Squat
3×8 Hang Snatch
3×8 Push-ups

4x400m @ 70-80%
Rest 90 SEC between efforts

30 Burpees over Bar
30 Hang Snatches (135/95)


7 Quick Questions with Cassandra Gaudet

If you haven’t had the opportunity to meet or workout with Cassandra – you should!  She can usually be found in the 12:00pm class with Coach Tanner.   Here are some fun facts about her!

1) What Brought you to BCCF?
I was looking for something different then what I was currently doing.

2) What do you do for a living?
I am the general manger and personal trainer at a personal training studio in the Heights.

3) What was your workouts before BCCF, and any sports you played?
I am actually a former fat kid until my early 20’s. I had no athletic experience
but started running and got a personal trainer. I lost 70lbs and started working
in the health and fitness industry. I have taught group fitness classes, run a
dozen or so races, trained for a figure show, certified in kettlebells, etc, etc
but it was not until I started crossfit did I finally feel like I was athletic
and more importantly, an athlete.

4) What is you favorite workout movement?
I have vacillated on this over the years. I used to love any endurance work,
or body weight movements like burpees. However, I committed to some very
specific programming for about a year and I have really fallen in love with
all the Olympic lifts. They used to frustrate me because of all the
subtle nuances with timing, bar paths, and movement patterns but now I really
enjoy the challenge. Pretty sure my feelings wouldn’t be hurt though if I never
had to do a thruster again for the rest of my life…or walls balls because those
are just a secret way of crossfit making you do more thrusters ;)!

5) What motivates you?
Honestly, I am motivated by the general BCCF community. I love watching
individuals kick the wall a million times trying to get their first handstand, or
the muscle-up kip practiced over and over and over or the person who
has jump rope burn because they decide to conquer double-underes.
Nothing is more motivating then watching people do things they never
thought possible.

6) What is/ are your greatest improvements since being at the BCCF?
I was in crossfit for about 2 years before I got the gumption to compete.
I was terrified and actually backed out of an event at the last minute
because I was convinced I would embarrass myself. At the end of 2013 though,
I committed to competing 6 times the following year (2014). I completed that goal
and it was a game changer for me as an athlete. I used to walk in and
see a workout on the board and feel dread or attach some emotion
around my performance. Now it just IS. No fears, no apprehensions, just doing it. Some
days you are a rock star and others you are just doing the work but
either way you are still better then you were the day before.

7) What goals do you have that the BCCF community can help you with?
I have really enjoyed all aspects of my experience with BCCF. The coaches,
the feedback, the environment but I would love more opportunities to
grow competitively with other members. I have enjoyed the couple of
competitive classes you guys have offered and would just like to see something
more formal around that. I’m never going to the games or regionals for that
matter but I think there are enough individuals who would like to grow in that
area that could put BCCF back on the map as the competitive box it
once was.

July 21, 2015


Warm Up:
3 min Row
3×8 Strict Press
3×8 Squat Clean
3×5 Ring Dips

Strict Press
Starting at 55%

Squat Clean (135/95)
Ring Dips

July 20, 2015


Warm Up:
3×8 Back Squat
3×8 SDHP
3×8 Push Press

Back Squat 5×5

Fight Gone Bad
1 minute at each station:
Wall Balls (20/14)
SDHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row (Calories)
Rest 1 min