Mobility @ 5:45PM (Ankles, Calves, Knees) Conditioning: E5MOM500/450m Row (Fx: 450/400) (Rx+: 550/500)15 Burpee Box Jumps (24/20)AMRAP Wall Balls (20/14) (Rx+: 11’/10′)Continue until you have completed 150 wall balls (Fx: 100)  Read More

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK Conditioning: “Helen”3 Rounds400m Run21 Kettlebell Swings (24/16)12 Pull Ups Strength: 5 Rounds5 Each Arm Tempo Dumbbell Bench Press (50×3)10 Each Arm Single Arm Ring RowRead More

Core Blast @ 6:45PM Free Beginner CrossFit Class @ 7:45PM REGISTER Strength: E3MOM 181 – 3: 3 Tempo Front Squats (33×1) @70 – 75%4 – 6: 5 Front Squats @75 – 80% Conditioning: AMRAP 86 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12)12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)Read More

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK Weekly OverviewEvents/ClassesMondayGymnastics TuesdayFront Squats Core Blast @ 6:45PMFree Beginner CrossFit Class @ 7:45PM REGISTERWednesday“Helen” ThursdayLong METCON Mobility @ 5:45PM (Ankles, Calves, Knees) FridayDeadlifts SaturdayGymnastics Free Beginner CrossFit Class @ 12PM REGISTERSunday Snatch Complex Yoga @ 10AMSkills...Read More

Skills class 1:30pm (Rope Climbs & Handstand Push Ups) . Strength: E3MOM 157 Bench Press @70 – 75%7 Pendlay Rows @As close to bench press weight as possible Conditioning: EMOM 151: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)2: 10 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)3 – 4: 10 Double Kettlebell Hang Clean and Jerks...Read More

Conditioning: 10 Rounds200m Run2 Power Snatches (155/105) (Fx: 115/80) (Rx+: 175/110)2 Rope Climbs (Fx: 1) (Rx+: 1 Leggless, 1 Legged)Read More

Strength: 3 Rounds5 Tempo Romanian Deadlifts (33×1)5 Each Leg Tempo Goblet Bulgarian Split Squats (33×1) Conditioning : With a Partner, Alternating Movements6 Rounds17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)10 Burpees Over the Rower20 Reverse Lunge Wall Balls (20/14) (Rx+: 11’/10′)Time Cap: 19:00Read More

Mobility @ 5:45PM (Warrior ROMWOD) Strength: 4 Rounds10 Dumbbell Front Raises With :15 Hold on Final Rep10 Dumbbell Side Raises With :15 Hold on Final Rep10 Each Side Dumbbell External Rotations on Knee10 Alternating Kettlebell Sotts Presses Conditioning: AMRAP 77 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)70 Double Unders (Fx: 50)Read More

We are live on SugarWOD! Make sure you make an account and set BCF as your home gym. LINK If you are not familiar with SugarWOD, it is a workout tracking app where you can track your workout results. We will load all of our main class programming into the app so it is easy for...Read More

Core Blast @ 6:45PM Strength: Rx+:3 Rounds5 (Strict Chest to Bar Pull Up + Strict Toes to Bar)10 Supinated Push Ups Rx:3 Rounds5 (Strict Pull Up + Strict Toes to Bar)10 Supinated Push Ups Fx:3 Rounds3 (Strict Pull Up + Strict Toes to Bar)5 Supinated Push Ups Conditioning: EMOM 201 – 3: 600m Run (Fx:...Read More