Schedule update: No 8:30PM open gym or WOD Weekly OverviewEvents/ClassesMondayBack Squats TuesdayGymnastics and Core Core Blast @ 6:45PMMobility @ 6PM Shoulders and chestWednesdaySplit Jerks No Skills Class ThursdayDeadlift FridayGymnastics Strength SaturdayCore Strength Sunday Long metcon Yoga: 10AM!Faith and Fitness @ 3:30PM More Information! Strength: 25:00 to Establish:1RM Back Squat Conditioning: 2 Rounds21/16 Calorie Row (Fx:...Read More

Strength: E3MOM 15Rx+:5 Tempo Strict Handstand Push Ups (50×5)100m JogRx:5 Tempo Kipping Handstand Push Ups (50×5)100m JogFx:5 Tempo Kipping Handstand Push Ups (30×3)100m JogScaled:5 Tempo Pike Handstand Push Ups (30×3)100m Jog Conditioning: 21 – 15 – 9Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)9 – 15 – 21Burpees Over the Bar  Read More

Schedule update: 1PM WOD only!!   Strength: 5 RoundsWork :30/Rest :151: High Plank2: Low Plank3: Reverse Plank4: V – Ups or Tuck Ups Conditioning: AMRAP 22400m Run22 Jump Switch Lunges22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)11 Each Arm Dumbbell Front Squats (50/35) (Fx: 35/20) (Rx+: 70/50)22/17 Calorie Row (Fx: 17/12)Read More

Schedule update: No 8:30PM WODs Friday cancelled classes: 5:30PM and 6:30PM Saturday: 1PM WOD only!! Strength: EMOM 151 Power Clean (ME) Conditioning : 4 RoundsWith a Partner, Alternating Movements200m Run20ft Handstand Walk (Fx: 40ft Bear Crawl) (Rx+: 40ft)20 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)  Read More

Schedule update: No 8:30PM WODs Friday cancelled classes: 5:30PM and 6:30PM Saturday: 1PM WOD only!! Strength: E2MOM 14Back Squats1: 3@75 – 80%2: 2@75 – 80%3: 1@80 – 85%4: 1@85 – 90%5: 1@90 – 95%6: 1@100%+7: 1@100%++ (optional) Conditioning: AMRAP 918 Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)36 Kettlebell Swings72 Double Unders (Fx:...Read More

Get your warmer BCF gear Here! Don’t be the only one without gear!!! Click here for Hoodies! Strength: E3MOM 153 Push Jerks (ME) Conditioning: 2 RoundsWork :45/Transition :151: 17/11 Calorie Bike (Fx: 12/8) (Rx+: 20/15)2: AMRAP Toes to Bar3: 17/11 Calorie Ski (Fx: 12/8) (Rx+: 20/15)4: AMRAP Toes to Bar5: RestRead More

Strength: E2MOM 14Deadlifts1: 3@75 – 80%2: 2@75 – 80%3: 1@80 – 85%4: 1@85 – 90%5: 1@90 – 95%6: 1@100%+7: 1@100%++ (optional) Conditioning: 3 Power Snatches to start each set. Followed by:10 – 8 – 6 – 4 – 2Overhead Squats(135/95) (Fx: 95/65) (Rx+: 175/120)Read More

Schedule update: No Core Blast or Mobility this week!! Friday cancelled classes: 5:30PM and 6:30PM Saturday: 1PM WOD only!! Weekly OverviewEvents/ClassesMondayLong METCON TuesdayDeadlifts No MobilityNo Core Blast WednesdayPush Jerks No Skills Class ThursdayBack Squats FridayPower CleansNo 5:30 & 6:30PM WODsSaturdayCore Strength Only WOD- 1PM!!!! Sunday Hand Stand Push Up Strength Yoga: 10AM! Conditioning: EMOM 281:...Read More

Schedule update: Sunday: No Yoga, 11:15AM WOD only Strength: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Rx+:Strict Handstand Push UpsStrict Chest to Bar Pull UpsRx:Kipping Handstand Push UpsStrict Pull UpsFx:Pike Handstand Push UpsRing Rows Conditioning: 5 RoundsWith a partner, Divide work as desired.44 Russian...Read More

Schedule update: Saturday: Merry Christmas!!!! No WODS Sunday: No Yoga, 11:15AM WOD only Merry Christmas BCF! We have some big presents coming to our community including: – a new full time manager to support the community (in addition to Brock, Cam and Tucker) – new equipment for the gym (currently shipping from Rogue Fitness) –...Read More