Blue Crab CrossFit

What to Expect this Week at BCCF

Great job working through those workouts last week and the HEAT! Just because the temps are back down this week doesn’t mean we need to dial back the hydration and recovery - keep it up!

This week brings us a little bit of everything halfway through the cycle - Olympic lifting, heavy squats, gymnastics, sprint workouts, and a fun team workout of three again! Expect to challenge your strength, build your engine, and test your ability to stay composed under fatigue as we continue making progress through the cycle.

Monday kicks off the week with a push press and push jerk complex to build confidence overhead before diving into a fast-paced sprint workout featuring dumbbell sn**ches, double unders, and burpees.

Tuesday begins with back squats before taking on a longer chipper packed with running, wall balls, and weighted lunges. Your legs will definitely feel this one, so settle into a sustainable pace early and stay consistent through each round.

Wednesday is all about developing gymnastics skills with dedicated handstand walk practice before moving into a challenging interval workout of rowing, push-ups, and toes-to-bar. Expect your grip and upper body to be tested while focusing on maintaining quality movement throughout each interval.

Thursday shifts the focus back to the barbell with power cleans and continued sumo deadlift progression before a lower-volume training day. Take advantage of the reduced conditioning to dial in technique and recover as we head toward the weekend.

Friday starts with front squats before tackling “Wax On, Wax Off,” a high-intensity workout featuring front squats and pull-ups in a unique descending and ascending rep scheme. Smart pacing, efficient sets, and steady breathing will make all the difference as the workout ramps up.

Saturday grab your teammates for “Carousel,” a team workout built around the bike, kettlebell swings, and burpee box jump overs. Communication, teamwork, and consistent effort will keep your team moving strong from start to finish.

We’ll see you this week!

One last sweat sesh with Coach Jordan!

Thank you Coach Jordan for spending the last few months with us between moves! We appreciate your knowledge and inspiration and wish you the best of luck in North Carolina! We’ll miss you (and the doggos!)! Safe travels and we hope to see you again soon!

Happy Father’s Day to all the strong dads out there!

We’re so thankful to have so many strong dads as part of our Blue Crab CrossFit Family! We love seeing you be the role model to your kids, showing them how important it is to prioritize fitness! Many of you bring your kids in so they can see it first hand - so many of them aspire to do what you do, so keep that positive influence up!

Enjoy your day, and do something fun to celebrate! 💪🏼

We’re celebrating our June Athlete of the Month, Clarese! Clarese always gets to the gym, no matter the time of day and is often lifting at home or working on skill and mobility on Sundays. She always shows up to the events and competitions to cheer competitors on! Thanks for being such a great role model to the BCCF community! We’re so excited to celebrate you and to share your story!

Here’s a snippet of her advice for people looking to get started with CrossFit: “Showing up even when I’m not motivated to work out is what keeps me consistent. It is SO much easier to keep going than to start over.”

Join us tomorrow between classes to throwdown and to celebrate her as our AotM!

Congratulations, Clarese!

What to Expect this Week at BCCF

We’re officially kicking off week three of this cycle! This week brings a great mix of Olympic lifting, aerobic conditioning, gymnastics, and longer grinders. Expect opportunities to build confidence with the barbell, challenge your engine, and test your ability to stay consistent under fatigue. Let’s take a look at what’s ahead!

Monday starts with a clean and jerk complex focused on technique, timing, and confidence under the bar. From there, you’ll tackle an EMOM that combines barbell cycling and bar muscle-ups, rewarding athletes who can stay smooth and efficient throughout.

Tuesday is all about the engine with a longer aerobic effort built around running and machine work. The goal is to find a sustainable pace early and hold it as fatigue begins to build while working through running, calories on the bike, and calories on the row.

Wednesday features sn**ch cycling before moving into a fast-paced interval workout with double-unders and dumbbells. The workout changes its structure halfway through, challenging your ability to adapt while maintaining intensity.

Thursday brings a challenging combination of wall walks, kettlebell lunges, and toes-to-bar/something that will test both your midline strength and gymnastics capacity. Stay disciplined early, because this workout builds quickly as the rounds progress.

Friday is a longer workout, focused on posterior-chain endurance and upper-body stamina. Smart set management and consistent movement from the start will be the key to success over the full 20 minutes.

Saturday grab a partner for a fun “you go, I go” style 30-minute EMOM featuring biking, gymnastics, lunges, and static holds. Communication, teamwork, and steady pacing will help your team stay moving and finish strong.

We’ll see you this week!