SPECIAL PROMOTION! NEW BSW BARBELL CLUB ANNOUNCED!

BSW CrossFit SPECIAL PROMOTION!

BSW CrossFit Announces its new BARBELL CLUB!

BSW CrossFit is EXCITED TO ANNOUNCE the BSW Barbell Club (BSWBC)!  The BSWBC will meet on Monday’s, starting on September 9, 2019 from 6:30 PM to 7:30 PM.  The club will focus on the Olympic lifting movements Snatch and Clean & Jerk.  These movements will be broken down into their component parts.  At the end, these parts will be put together to perform the full movement.  This is a GREAT club for beginners to learn the movements and for those more experienced athletes who want to improve their movement to see greater rep and weight gains.

AS A SPECIAL BSWBC NO OBLIGATION PROMOTION!

For the month of September, the BSWBC classes are FREE OF CHARGE!  At the beginning of October, the current member cost for CrossFit and the BSWBC will be $120.00/mo Automatic Draft.  For athletes ONLY wanting to attend the BSWBC classes AND NOT THE CROSSFIT CLASSES, the charge will be $60/mo Automatic Draft. 

SEPTEMBER 2019 MONTHLY CHALLENGE – 1200 GHD Sit-ups

We are totally PUMPED for the September 2019 Physical Challenge. The Challenge is 1200 GHD Sit-ups. Athletes have from September 1 to September 30 to complete this Challenge. Daily/Session Reps must be posted to the white board at the gym for tracking. Do not just keep a total count. We want to see your progress over the month. The following are the standards that must be met.

  1. Support pads set so hips are free with legs slightly bent.
  2. Legs remain bent as torso descends.
  3. One hand or both touch the ground.
  4. Legs extend to initiate ascent.
  5. Abdominals remain braced.
  6. Complete when both hands touch the foot pads.

Scale: For athletes that are not proficient with the GHD Sit-up, the scaled challenge is 1200 Butterfly Sit-ups. The following are the standards for the sit-up.

  1. The sit-up start with the bottoms of the athletes feet touching with knees out creating the butterfly, back flat on the ground, hands above head touching the ground.
  2. Athlete sits up bringing the arms up and touching the ground in front of the athletes feet.
  3. Athlete lays back down with back flat on ground and hands touching the ground before the next rep.
  4. Athletes can use an abmat.

CrossFit Coach Needed

CrossFit Coach Needed

BSW CrossFit

Travelers Rest, SC 29690

Contact for Info/Interview: Jeff Bennett – 864-918-0288 or jbbswllc@yahoo.com

Part-Time Coach:

BSW CrossFit is currently looking for an experienced part time CrossFit Coach!  We are adding classes and this person will need to be available to run classes in the morning hours, two to three days per week (Ex. 9 AM, 10 AM, etc…).  The right person will need to be energetic and excited to teach great movement in a positive, fun and friendly gym environment. 

Mission:

BSW CrossFit’s mission is to provide a fun, friendly, educational, inviting experience and environment for our clients to reach and surpass their health and fitness goals.

Benefits:  This is a compensated position paid by the class, Unlimited gym membership

Minimum Requirements:  CrossFit Level 1 Certificate

Responsibilities:

  • Plan and execute a well-structured, timely, fun and engaging class based on the provided CrossFit programming.  This includes an effective warm-up and relevant and engaging skill work.
  • Effectively see and correct movement issues using a variety of coaching cues.
  • Participate regularly in BSW CrossFit classes.
  • Maintain a professional coaching presence.
  • Continually seek out and gain new coaching knowledge.

Experience:  1 year (Preferred)

Work Location:  One Location – 309B Hawkins Road, Travelers Rest, SC 29690

Hours per week:  2 to 4

8/30/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

250m row

.5 Mile Assault Bike
2 rounds

WOD 1

Metcon (AMRAP – Reps)

Reps: 3-6-9-12-etc…

Wall Balls (20/14)(10’/9′)

Overhead Squat (115/85)

Chest 2 Bar

Scale:

Wall Balls (14/10) (9’/8′)

Overhead Squat (Adjust weight as necessary to PVC)

Pull-up, assisted pull-up, ring pull, push-up
AMRAP 15

8/29/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

5 Wall Squats

10 GHD Sit-ups
3 rounds

WOD 1

Metcon (Time)

Buy In – 400m run

Double Unders

20-18-16-14-12-10-8-6-4-2

10 Calorie Assault Bike after each round

Row

20-18-16-14-12-10-8-6-4-2

10 Calorie Assault Bike after each round

Buy Out – 400m Run

8/28/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Burpee 2 Plate
Tabata Time

WOD 1

Metcon (Time)

Buy in: 200m run

Reps: 21-15-9

Bench Press (135/105)

Hang Snatch (95/65)

Buy out: 200m run

Scale:

250m Row

Reps: 15-12-9

Bench Press (Weight TBD)

Behind the neck push press, Snatch Grip (Weight TBD)

250m Row

WOD 2

Metcon (AMRAP – Reps)

Bar Muscle Ups

Scale:

Box (Box Height TBD)

Bar Dips

Push-ups
AMRAP 4

8/27/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m run

10 Pull-ups
3 rounds

WOD 1

Metcon (Time)

1000m row

30 Toes 2 Bar

1 Mile Assault Bike

20 GHD Sit-ups
4 rounds

8/26/19

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Chest 2 Bar

3 Handstand Push-ups
EMOM 5

WOD 1

Squat Clean (5-4-3-3-2-2-1)

15 min cap

Post heaviest sqaut clean

WOD 2

Metcon (AMRAP – Reps)

5 Push Jerks (135/105)

5 Back Squats

20 Walking Lunges
AMRAP 10