Mobility Class 6:00PM- Knees and Hips Core Blast 6:45PM!!! Strength: E2MOM 62 Snatch Deadlifts + Tall Snatches (↑)Directly IntoE2MOM 62 Snatch Deadlifts + High Hang Squat Snatches (↑)Directly IntoE2MOM 61 Squat Snatches (↑) Conditioning: AMRAP 720 Deadlifts (155/105) (Fx: 115/80) (Rx+: 185/125)5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)50 Double Unders (Fx:...Read More

Weekly OverviewEvents/ClassesMondayFront Squats TuesdaySquat Snatch Complex Mobility Class 6:00PM- knees and Hips Core Blast 6:45PM!!!Wednesday“JT” No Skills Class ThursdayPush Jerks FridayPartner WOD 9AM and 10AM WODS Check Zen plannerSaturdayMERRY CHRISTMAS!!! No WODS! SundayGymnastics Strength No Yoga Today!11:15AM WOD only Strength: E2MOM 62 Tempo Front Squats (33×3) (↑)Directly IntoE2MOM 62 Front Squats (↑) Conditioning: 20 –...Read More

Strength: E2MOM 10Push Jerk1 – 4: 3 @75 – 80%5: AMRAP @75 – 80% Conditioning: 4 Rounds400m Run10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/140)  Read More

  Strength: Rx+:Max Unbroken Strict Ring Muscle UpsRx+: Max Unbroken Strict Chest to Bar Pull UpsRest :30Max Unbroken Push UpsFx: Max Unbroken Strict Pull UpsRest :30 Max Unbroken Push UpsScaled:Max Unbroken Ring RowsRest :30Max Unbroken Knee Assisted Push Ups Conditioning: With a PartnerAMRAP 4Alternating full rounds10/7 Calorie Row (Fx: 7/5)5 Each Arm Dumbbell Thrusters (50/35)...Read More

Conditioning : 25:00 to Establish:2RM Deadlift Strength: AMRAP 816 Alternating Pistols (Fx: Reverse Goblet Lunges (50/35)) (Rx+ Goblet Pistols (35/20))24 Toes to Bar (Fx: 16)Read More

BCF Holiday Party @ Ballston local, 7-10PM Come out and enjoy free food and a cash bar!! Strength: 5 Rounds20 Banded Biceps Curls20 Banded Triceps Pull-Downs10 Pendlay Rows10 Bench Presses Conditioning: Benchmark Tests:Max Unbroken Double UndersBike Time Trial:50 CaloriesRead More

Get your warmer BCF gear Here! Only the Cool Kids Have Them!! Click here for Hoodies! Conditioning: “12 Days of Christmas” For time:1 Clean and Jerk (155/105)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/105)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull...Read More

Mobility Class 6:00PM- Ankle and Calf Core Blast 6:45PM!!! Strength: E2MOM 62 Clean Deadlifts + Tall Clean (↑)Directly IntoE2MOM 62 Clean Deadlifts + High Hang Squat Clean (↑)Directly IntoE2MOM 61 Squat Clean (↑) Conditioning: AMRAP 7100m Run to Start Each Round2 – 4 – 6 – 8 – 10…Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+:...Read More

Weekly OverviewEvents/ClassesMonday2 Rep Back Squat Test 5-7PM Free Art soft Tissue Treatment from Full Motion Life & Sport TuesdaySquat Clean Complex Mobility Class 6:00PM- Ankle and Calf Core Blast 6:45PM!!!Wednesday“12 Day of Christmas” No Skills Class Rope climbs in WODThursdayBench Press BCF Holiday Party @ 7PM RSVP HERE!!Friday2 Rep Deadlift Test SaturdayGymnastics Complex Free Beginner...Read More

Faith and Fitness Free Workout and Discussion @ 3:30Pm Conditioning: AMRAP 30200m Run20 Reverse Lunge Wall Balls (20/14)200m Run5 Rope Climbs (Fx: 3)Read More