at BBCF you will never be bored with your workouts. Our programming is constantly varied.
Bare Bones CrossFit holds team competitions and group workouts on most Saturdays.
We offer Discounts for the Military, Police, Firefighters, Seniors, Students, Teachers and Nurses.
Workout of the Day (WOD) & Other News
WOD- 2 rounds for time 100m Overhead Walk (135/95) 75 Double Unders 50 Single count bicycles 25 Shoulder to Overhead (75/55) POD: It’s not too late to sign up for Saturday’s Workout in Morris benefiting Carson!
Skills/Drills- Power Clean (5x5x5 at 50% 1 rep max/ 3x3x3 at 80%) WOD- “Tabatas” Pull-Ups Russian Twisters Ball Slams (30/20) Sit ups *Keep total rep count of each exercise. 1 minute break in between each set of 8 rounds
Skills/Drills/Strength- Stretch/dynamic warm up WOD- “Omar“ For time: 10 -95/65 pound barbell Thrusters, 15 -Bar-facing burpees 20 -95/65 pound barbell Thrusters, 25 Bar-facing burpees 30 -95/65 pound barbell Thrusters, 35 Bar-facing burpees. U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort [...]
Skills/Drills- Stretch/ work on Deadlift up to the weight you will use in wod WOD- Regionals WOD 5: 21-15-9 Deadlift (315/205) Box Jump (30/24) Then… Rest 5 Minutes WOD 2- 6 Minute AMRAP 10 KTE’s 30 Double Unders
Skills/Drills- GHD Sit Ups (10x10x5x5x5) WOD- Every minute on the minute (EMOM)- 15 minutes Shuttle Run 100m (Down and back 1 time in pkg lot for BBCF) Push ups for remaining time (score is total rep count of push ups)
Congratulations to our June Athlete of the Month, Maddy Dermott!! Those who know Maddy I’m sure can agree, you’ll rarely see her without a smile. She brings such a positive attitude to the box every time she’s in. We love having her a part of the Bare Bones Family! Congrats Maddy!! To read our full [...]
WOD: 1000m Row 15 Ring Push-Ups 25 Weighted Sit-Ups (45/25) 500m Row 15 Ring Push-Ups 25 Weighted Sit- Ups 250m Row 15 Ring Push-Ups 25 Weighted Sit-Ups
“Kelly“ Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball
SKILLS: 5-4-3-2-1 WOD- Weighted dips (3x3x3x2x2x2x1x1x1) use box or rings, but notate which one. Weighted Pull Ups (3x3x3x2x2x2x1x1x1) Weighted T2B (3x3x3x2x2x2x1x1x1) * Weighted Muscle-Ups Or: 5x5x5x5x5x5 non-weighted of each exercise.
Skills/Drills/Strength- Wide Grip Dead Lift (5x5x3x3x3x3) WOD- “Brehm“ For time: 15 foot Rope climb, 10 ascents (we will do 12 at 12’) 225/155 pound Back squat, 20 reps. 30 Handstand push-ups. Row 40 calories. U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort [...]