Category Archives: Workouts

BCF Workout of the Day

  • Monday November 24, 2014

    Reminder of our Thanksgiving Schedule:

    The gym will be closed Thursday and Friday this week. Stay tuned to our website and Facebook as we may have some impromptu training sessions.  We’ll still have class on Saturday at 9:30.

    charlie dl


    A. Back Squat 3 x 2 @85-90%
    B. Back Squat 2 x 2 @ 70-80%
    C. Rear Foot Elevated Split Squat 3 x 6-8 (3010) rest 45 sec b/w legs, 2 min b/w sets


    Every 3 minutes perform:
    20 kettlebell swings
    20 sec AD or Row
    repeat x 4

    Notes: high effort on the kb swings and airdyne. FAST!


  • Saturday November 22, 2014

    jen kbs

    Saturday Open Gym from 930 – 1030

    Come make-up any workout that you missed this week, or work on skills, strength, or anything else you want to practice. Practice makes perfect!

  • Friday November 21, 2014

    julie clean


    EMOM 12

    Odd - 8-10 shoulder press (60% of 1rm)
    Even - 1 rope climb (sub 5 toes to bar/ 5 pull ups)

    rest as needed

    In teams of 2 complete
    100m bear crawl (each parnter does 50m)
    100m burpee broad jump (only one person works at a time)
    50 push ups (one person works at a time)
    repeat x 2

  • Thursday November 20, 2014

    jess dip


    A. Deadlift 5 x 2 @ 80% – lift standing on 25lb plates – start at 80% add weight if possible.


    Every 3 min
    5 power clean (tough)
    150m sprint
    repeat x 5

    Note time per round. High output, stay consistent

  • Wednesday November 19, 2014



    Not for time:
    40 ring dips (sub bar dips, or push ups)
    40 candlesticks
    *split into set as necessary


    For time:
    800 meter farmer carry (men use at least 50#, ladies at least 35#, push the weight)
    *each time you set down your dumbbells, perform 4 burpees


  • Tuesday November 18, 2014


    225 power clean PR!

    225 power clean PR!


    A. Push Press 6 x 3 ( build per set, go fast and heavy)
    B. DB External Rotation 3 x 8-10 per arm (3010), rest 60 sec b/w sets


    4 rounds all out!
    10 pull ups
    20 kettlebell swings

    Notes: All out effort on met con. Modify pull ups so you can do all 10 unbroken. Goal is fast movement, finish in 5-7 min (or less)

  • Monday November 17, 2014

    Friday Night Lights Crew!


    12 minute AMRAP
    8 front squats (65-75%)
    12 box jumps
    200m run

    Rest 5 min

    12 minute AMRAP
    20 wall balls
    15 toes to bar

    Notes: goal is aerobic ouput. Stay in the weight range on front squats. Pace the runs. Imagine you have to do this for an hour. Pace like that

  • Friday November 14, 2014

    Friday Night Lights is tonight! Be here before 7 pm to warm up and get ready. Classes will still run as scheduled.


    The Friday Night Lights Belt!


    A. Split Jerk 5 x 2
    B. Dumbbell External Rotation 3 x 8-10 (3010) per arm rest 90 sec b/w rounds


    10 rounds all out
    8 wall balls
    12 kettlebell swings

  • Thursday November 13, 2014

    The Dangers of Dogma

    Dogma – a principle or set of principles laid down by an authority as incontrovertibly true. It serves as a part of the primary basis of an idealogoy or belief system, and it cannot be changed or discarded wthotu affecting the very system’s paradigm.

    In fitness you hear a lot of dogma.

    “Don’t stretch before you lift, it’ll make you weaker”

    “Running will make you skinny and weak”

    “Carbs after 5 pm make you fat”

    “Never let your knees track in front of your toes on a squat”

    Accepting something as true simply because someone said so is a bad practice. If we did that, no one would be training in CrossFit because you can’t combine weightlifting, running, and aerobic training in an effective program. Or so the “experts” say.

    Let’s be wary of acting upon everything that we hear. Always be a skeptic.

    For instance, common CrossFit dogma right now is that if a muscle hurts, you should foam roll and lacrosse ball til the cows come home. However, that may not be the best practice as rolling around on an already inflamed part of the body can cause an even greater inflammatory response.

    There are also instances where cues for lifting can become dogmatic.

    Take for example – “never let your knees track in front of your toes on a squat.” I get where that statement comes from, as most people have very inflexible ankles, and tracking their feet forward inevitably pushes them onto their toes. But, if your ankles are mobile enough, you can still push through the heels while allowing the knee to track forward. Look at any high level Olympic lifter. Their knees track well in front of their toes on a rock bottom squat.

    Simply question things. If you ask why and the only answer is, “because that’s the way it’s always been done,” you should probably find a better source of information.

    Things are constantly changing in the fitness industry. It’s a very fluid environment. Allow yourself some room to make informed decisions in implementing your best practices and you’ll be better for it.



    WH did his first handstands, tire flips, AND double unders yesterday. Awesome!


    A1 .Deadlift 3 x 8-10 (60,65,70%) rest 2 min *go from a dead stop
    A2. Good Morning 3 x 6-8 (3010) rest 2 min


    4 sets
    12 Front Rack Step ups (6 per leg)
    2 rope climbs (sub 6 pull ups/6 toes to bar)
    25m bear crawl
    25m broad jump
    rest 90 sec b/w sets

  • Wednesday November 12, 2014

    New Nutrition Program

    I know that sometimes it’s hard to figure out where to begin on a new diet or nutrition plan. Don’t worry, we’re here to help!

    We are excited to offer a new Balcones CrossFit Nutrition Program. We’ve created three options to best suit your needs.

    1- Nutrition counseling session and diet template- $79

    This option will give you a 45 minute meeting with our nutrition coach, who will go over your current diet, and assess what we can do to help you improve. You’ll then be given one of our diet templates to follow to help reach your goal.

    2- Nutrition counseling + personalized meal plan $179

    This option will give you a 45 minute meeting with our nutrition coach, who will go over your current diet, and assess what we can do to help you improve. We will then send you your own personalized 4 week diet tailored to your specific needs.

    3- Nutrition counseling +personalized plan + 4 follow up meetings -$399

    This is our most comprehensive option. You get a 45 minute meeting with our nutrition coach, who will go over your current diet, and assess what we can do to help you improve. We will then send you your own personalized diet tailored to your specific needs and follow up with you 4 times over 2 months to track your progress and make adjustments accordingly.

    To sign up, visit our Zen Planner portal, or contact Tanner or Cody at the gym.



    A. Spend 10-15 min working on handstands – holds, push ups, walks, etc


    3 rounds
    5 wall walks
    10 tire flips
    20 toes to bar
    50 double unders