Strength: EMOM 8Tall Clean + 2 High Hang Power Cleans (↑)Directly IntoE2MOM 8Hang Power Clean + Power Clean (↑) Conditioning: 4 Rounds500/450m Row (Fx: 450/400)10 Kettlebell Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24)20 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Come out Today and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM Strength: E3MOM 154 Back Squats1: 75 – 80%2: 75 – 80%3: 80 – 85%4: 80 – 85%5: 80 – 85% Conditioning: AMRAP 918 Weighted Sit Ups (25/15) (Fx: 15/10)6 Ring Muscle Ups (Fx: 9 Burpee Chest to Bar Pull Ups)...Read More

” Glen “Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. Conditioning : “Glen”30 Clean and Jerks (135/95)1...Read More

Come out Saturday and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM ⁣ Conditioning: E3MOM 154 Deadlifts1: 75 – 80%2: 75 – 80%3: 80 – 85%4: 80 – 85%5: 80 – 85% Strength: AMRAP 816 Jumping Air Squats30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)Read More

SKILLS CLASS TONIGHT AT 6:40PM (Rope Climbs and Hand Stand Push-Ups) Huge Congratulations to our member Julia and her Husband Christopher on their marriage this weekend. We wish you many years together of fun adventures and lots of smiles and laughs! Strength: E2MOM 10Strict Press1 – 4: 3@75 – 80%5: AMRAP @75 – 80% Conditioning:...Read More

Core Blast 6:45pm! Huge Congratulations to our members Carolyn and Nathan on their marriage this past week. We wish you many years together of fun adventures, smiles, and laughs! Strength: E2MOM 16Snatch Deadlift to Knee + Panda Pull + Squat Snatch (↑) Conditioning: E4MOM 121: With a partner, alternating after each run AMRAP 100m Run...Read More

Come out Saturday and Cheer on BCF Athletes at the Scaled Comp @ CFR7 3:00PM Weekly OverviewEvents/ClassesMondayAccessory Emom Mobility Class 6:30PM- Calf and Ankle TuesdaySquat Snatch Core Blast 6:45PM!!! WednesdayStrict press Skills Class: 6:40PM – Rope Climbs and HSPUThursdayDeadliftFriday“Glen”SaturdayBack Squats Free Beginner CrossFit Class – 12:00PM REGISTER BFC/ CFR7 Scaled Comp @ 3:00PMSundayCleans Yoga –...Read More

Strength: EMOM 101: 5 Tempo Strict Pull Ups (33×0)2: 5 Tempo Push Ups (30×3)Fx:EMOM 101: 5 Kip Up Strict Down Pull Ups (:03 Eccentric)2: 5 Tempo Push Ups (30×3) Conditioning: EMOM 201: 6 Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 8 Reps)2: 16 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)3: AMRAP Bike...Read More

A huge shoutout and congratulations to our athletes who competed this weekend in the @throwdowncomps!Next time you guys see them Coaching core blast or working out congratulate, Coach Logan and Daine on taking 3RD place in the Comp!! Strength: E2MOM 12Clean Deadlift to Knee + Panda Pull + Squat Clean (↑) Conditioning: 4 Rounds25 Wall Balls...Read More

A huge shoutout and congratulations to our athletes who competed this weekend in the @throwdowncomps!Next time you guys see them Coaching or working out make sure to congratulate, Coaches Stacey and Mack for taking 2ND place and Coach Rachel and Brooke for taking 3RD!! Conditioning : E2MOM 10Strict Press1 – 4: 3@70 – 75%5: AMRAP @70...Read More