Siteplicity – Page 115 – Barnes Corner Fitness

Balls to the Wall

April 5, 2016SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Gymnastics Wall Ball & Strict Pull-up skill work Metcon (Time) For Time 50 Wall balls 50 KB Deadlifts (50/35) 25 Wall balls 25 KB Deadlifts 200 Singles 400m Run (Time) Max Effort 400m Run

Clean your Calories

April 4, 2016SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Back Squat (5×5) Metcon (Calories) 5 Rounds for total cals and reps 1 min of rowing rest 30 sec 1min of power cleans (115/85) rest 30 sec 1 min HR push ups rest 30 sec Metcon (AMRAP – Reps) Reps from Metcon

Unbroken

April 3, 2016SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Shoulder Press (2-2-2-2-2) Metcon (AMRAP – Reps) 15min Amrap 15 Unbroken DU (50 singles) 15 kb swings (50/35) 5 HSPU /2 wall climbs 5 burpees

FNS is back!!!!

April 1, 2016SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Weightlifting Work on What you are bad at. YOUR GOAT. 2k Row (Time) Max Effort 2k Row Thruster (21-15-12-8-4-3-2-1) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Metcon (AMRAP – Reps) 15 MIN AMRAP 20 Reps of 95/65: DEADLIFT HANG POWER CLEAN FRONT SQUAT PUSH PRESS

Front Squat

March 28, 2016SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Front Squat (2,2,2,1,1,1) Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP 15 T2B 10 Burpees Vert Jumps 5 Wall Balls Run 200 (1 Rep)

16.5

March 25, 2016SiteplicityWOD0

Barnes Corner CrossFit – CrossFit CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing...

“I don’t where to start with how much Brian I love being members of Barnes Corner Fitness. It has changed our life, we started coming to the gym together in November of 2014 we have lost over 70 pounds between us and feel better than ever. “ -Brian and Anne.

“I recommend Jason to train anyone, and could never thank him enough for helping me get my health back and get me in the best shape of my life. “ -Dan C.

“The Staff at BCF24 is amazing. They transform people. My personal trainer Jason, pushed me to my limits and it paid off in so many ways. Thank you Jason and everyone at BCF24 for caring and believing in the clients you serve. Much appreciated! “ -Brad L.

“I joined the gym because of the convenience of the location. I stay at the gym due to its family atmosphere. I feel like I’m a part of this gym family. “ – Mike M.

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