Strength: E2MOM 122 Clean Deadlifts + High Hang Power Clean + Power Clean (↑) Conditioning: E2MOM 161: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)2: Rest3: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)AMRAP Ring Dips (Fx: Hand Release Push Ups) (Rx+: High Rings)4: RestRead More

Get your pre-order in for our NEW SHIRTS!! PRE ORDER LINK Strength: 4 Rounds10 Each Arm High Plank Banded Lat Pulls10 Each Arm High Plank Banded Pull Throughs10 Russian Twists With :03 Hold in Center Conditioning: 4 Rounds28 Russian Kettlebell Swings (32/24) (Fx: 24/16)21 Sit Ups14 Burpees Over the KettlebellRead More

Huge Congrats to Coach Stacey for completing her CrossFit L2 this weekend!! Strength: EMOM 6Power Snatch + Overhead Squat (↑)Directly Into:EMOM 6Squat Snatch (↑) Conditioning: “16.3”AMRAP 710 Power Snatches (75/55) 3 Bar Muscle UpsRead More

Due to weather conditions, we are cancelling all morning classes tomorrow, Monday January 17th. The following classes are cancelled: 5:30AM WOD 6:30AM WOD/ Open gym 7:30AM WOD/ Open gym. We will be assessing the conditions throughout the morning so check back here for details before you head in. Apologies for the inconvenience! Weekly OverviewEvents/ClassesMondayPartner WODHappy...Read More

NEW CLASSES:– skills class 1:30pm, WOD 4:30pm, Open Gym 12:15-5:30pm Strength: EMOM 161: 5 Strict Toes to Bar + 5 Kipping Toes to Bar (Fx: 5 Strict Knee Raises + 5 Kipping Toes to Bar) (Rx+: 5 Strict Toes to Bar + 10 Kipping Toes to Bar)2: 5 Kettlebell Jefferson Curls3: :45 High Plank (Weighted...Read More

  Strength: E2MOM 201 Deadlift (ME)Or…E2MOM 201 – 5: 2 Deadlifts @65 – 70%6 – 10: 1 Deadlift @70 – 75% Conditioning: 3 Rounds400m Run12 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Strength: EMOM 5Power Clean + Front Squat (↑)Directly Into:EMOM 5Squat Clean (↑)   Conditioning : EMOM 161: AMRAP Calorie Ski2: AMRAP Calorie Bike3: AMRAP Box Jump Overs (24/20)4: RestRead More

Strength: E2MOM 102 Split Jerks @80 – 85% Conditioning: With a Partner, Alternating IntervalsE3MOM 18250/200m Row (Fx: 200/150) (Rx+: 300/250)60 Double Unders (Fx: 40) (Rx+: 80)AMRAP Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Get your warmer BCF gear Here! Don’t get caught in the snow without one!!! Click here for Hoodies! Conditioning: “Mary”AMRAP 205 Handstand Push Ups10 Alternating Pistol Squats15 Pull UpsCompare to 1/4/2018 Strength: 3 Rounds3 Turkish Get Ups Each Arm (No reset between reps)10 Each Side Pallof PressesRead More

Next time you see them congratulate members, Tiffany, Stephanie and Erika. They placed 3rd in the Green Beret Project competition over the weekend. Strength: E2MOM 201 Back Squat (ME) Or… E2MOM 201 – 5: 2 Back Squats @65 – 70%6 – 10: 1 Back Squat @70 – 75% Conditioning: AMRAP 123 – 6 – 9...Read More