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

⁣A huge shoutout and congratulations to our athletes who competed this weekend in the @throwdowncomps! Conditioning: “Fran”21 – 15 – 9Thrusters (95/65)Pull Ups Strength: 5 Rounds10 Hollow Rocks5 V – Ups1 Candlestick Each Side10 Each Side Kettlebell Side Bends5 Each Side Cossack Squat (Weighted if possible)1 Each Arm Turkish Get UpRead More

SKILLS CLASS TONIGHT AT 6:40PM (Bar Muscle Ups) Strength: E3MOM 154 Back Squats1: 75 – 80%2: 75 – 80%3: 75 – 80%4: 80 – 85%5: 80 – 85% Conditioning: AMRAP 1122 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)22 Sit Ups11 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)Read More

Core Blast 6:45pm! Strength: E2MOM 12Behind the Neck Snatch Grip Push Jerk + 2 Hang Power Snatches (↑) Conditioning: 24 – 12 – 6Burpees Over the BarPush Press (115/80) (Fx: 95/65) (Rx+: 135/95)96 Double Unders After Each Round (Fx: 64)Read More

Weekly OverviewEvents/ClassesMondayDeadlift Free Beginner CrossFit Class – 6:30PM REGISTER TuesdayHang Power Snatch Core Blast 6:45PM!!! WednesdayBack Squat Skills Class: 6:40PM – Bar Muscle UpsThursday“Fran”FridayStrict PressSaturdaySquat clean complex Free Beginner CrossFit Class – 12:00PM REGISTER SundayPull Up and Push Up work Yoga – 10:00AM Strength: E3MOM 154 Deadlifts1: 75 – 80%2: 75 – 80%3: 75 –...Read More

Conditioning: 10 Rounds400/350m Row (Fx: 350/300)10 Reverse Lunge Wall Balls (20/14)10 Handstand Push Ups (Fx: 5)10 BurpeesTime Cap 45:00Read More

Strength: Rx+:E2MOM 12Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + 3 Strict Chest to Ring Pull Up Rx:E2MOM 12Ring Muscle Up + Strict Ring Dip + 3 Strict Chest to Ring Pull Up Fx:E2MOM 122 Strict Pull Ups (Chest to Bar if Possible) + 3 – 5 Russian Push Ups Conditioning:...Read More