Category Archives: Workouts

BCF Workout of the Day

  • Friday December 19, 2014

    It’s day 2 of Guest Days. Bring a friend or you’ll have to do the workout ALONE!

    seth press


    A. Shoulder Press 3 x 6-8 (70, 75, 80%)
    B. DB EXTernal rotation 2 x 8-10


    In teams of 2 complete:
    Burpee Pull Ups
    Sit ups
    **partner 1 complete 30 bpu, parter 2 completes 30 bpu, then 1 completes 30 sit ups, then 2 completes 30 situps. . .

  • Thursday December 18, 2014

    Today is the beginning of our BCF Guest Days. Bring your friends to class today and enjoy a partner workout. We’d love to see all of you today!!

    hilario snatch


    A. skill work – the kipping pull up
    **spend 10 min working on kipping pull ups

    In teams of 2 complete the following:
    2 rounds
    400m run (each partner runs 200)
    20 tire flips
    400m run (each partner runs 200)
    30 handstand push ups
    400m run (each partner runs 200)
    40 lunges

    **only one partner may work at a time

  • Tuesday December 16, 2014

    Brian handstand


    A. Push Press 5 x 2 – build per set
    B. Dips (ring or bar) 3 x 5 – add weight if possible


    8 min amrap
    20 kettlebell swings
    15 wall balls
    10 pull ups

  • Monday December 15, 2014

    Hannah Pic 1

    Hannah, pregnant and still training


    A. Deadlift 3 x 8-10 (60,65,70%)
    B. Good Morning 2 x 10 (3110)


    For total reps:

    90 sec amrap box jump
    rest 30 sec
    90 sec amrap double unders
    rest 30 sec
    90 sec amrap no push burpees
    rest 2 min
    repeat x 3

    **Goal should be to score the same on each of the 3 rounds

  • Bekah – 1 Year of Success

    bekah progrss

    I’ve been involved in sports since I was in elementary school and after I graduated high school I tried to stay active by going to the gym and working out by myself. I would be consistent in the gym for a couple of months and then would fall off and lose any results I made. After a couple of years of that routine I knew something had to change and I knew I was wanting to feed my competitive edge again. I’d been wanting to try CrossFit for about a year already when I started seeing posts on Facebook about Balcones through a friend. I took it as a sign and decided to give it a try.

    I remember the night of my first ”let’s see what this is about” workout it was cold and there was only one other person in the class, I was nervous. I hadn’t worked out for a month or two and I thought the WOD would never end. I was sore for two weeks and then was ready for more! I was happy I found a place to work on my strength and be competitive at the same time.

    I have now been going to the gym consistently for a whole year at Balcones CrossFit. That is definitely a PR for me! After a year, yes my body has changed, but my mentality has changed even more. My goals in the gym were to get skinny, and now I’m just concerned about getting stronger and when my biceps and abs will show. I’ve learned to trust myself during lifts and to stop second guessing myself. My greatest breakthrough is learning to believe in myself.

    Because of CrossFit, my interest for Olympic lifts and gymnastic moves has grown tremendously. I’ve been working on pull ups, handstands, and kipping. Going in to the new year, I plan on making snatches and cleans priority lifts to practice.

    All of my favorite memories at Balcones involves the support we all show for one another. From cheering each other on during a WOD at the box to showing up at a competition someone has decided to participate in. Our CrossFit family is awesome and so supportive!

  • Saturday December 13, 2014

    eric squat


    A. Double under practice – 10 min


    In teams of 2 complete:
    200m sled push
    200m farmer carry
    **only 1 partner may work at a time, the other must walk along side

  • Friday December 12, 2014

    lynn ss


    A. Split Jerk – work to a heavy single in 12 min
    B. Pull Up 3 x 3-5 (add weight if possible)

    4 rounds for time:
    12 handstand push ups
    15 slam balls
    50 double unders

    **modification for HSPU – dumbbell shoulder press – tough

  • Thursday December 11, 2014

    ash pj


    A. Back Squat 3 x 6-8 (70,75,80%)
    ** add weight as capable”
    B. Rear Foot Elevated Split Squat 2 x 6-8 (3010) rest 30 sec b/w legs, 2 min b/w sets
    ** make these tough!


    For total time:
    500m row
    rest 1 min
    3 sets
    20 kettlebell swings
    15 goblet squats
    rest 2 min
    3 sets
    15 wall balls
    30 sec plank

  • Join Us in the New Year

    The new year is right around the corner. Along with the new year comes New Year’s resolutions and goals to become healthier, fitter, and in better shape. Of course we can help you with that here at Balcones CrossFit.

    Here are some of the reasons to start with us at BCF in January (or before!):

    EVERYONE is starting from scratch in January

    We’re starting everyone from scratch January with a new training. You’ll be at the same place as all of our members so you don’t have to worry about being new to CrossFit or our movements. You’ll have a chance to train up and see some big progress.

    January Nutrition Challenge

    Get your nutrition on track with our January challenge. You’ll get advice, recipes, and a chance to learn how and why to eat healthy.

    Community atmosphere

    Our community really gathers together in January to get back on the fitness track, or keep going hard after the holidays. You’ll be in good company here at BCF whether you’re a seasoned workout veteran or brand new to fitness.

    January Testing

    In the month of January, we’ll be doing some fitness tests to set you up to succeed in the coming months. It’s a great time to start CrossFit to be able to track your progress and mark your successes! So you’ve never done CrossFit before? Great! You’ll get a baseline level to start and see some massive improvements as you move forward.