Strength:  E2MOM 10Push Jerks1 – 4: 5@75 – 80%5: AMRAP @75 – 80% Conditioning: AMRAP 14300/250m Row (Fx: 250/200)20 Reverse Lunge Wall Balls (20/14)10 Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: 15)  Read More

We are very excited to bring on Cameron Currie to the BCF staff and coaching team! CrossFit has been my life since 2009! I have coached over 10,000 hours of classes in multiple countries around the world, worked with more than 500 athletes ranging from toddlers to 4-star generals and competed as a Regionals Athlete around the...Read More

SKILLS CLASS TONIGHT AT 6:40PM (Rope Climbs)! Huge Congratulations to our member Tessy and former member Bobby on their marriage this past weekend. We wish you many years together of fun adventures and lots of smiles and laughs. Strength: E3MOM 156 Back Squats1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5:...Read More

Core Blast 6:45pm! Strength: E2MOM 10Rx+:3 Strict Chest to Bar Pull Ups + 3 Chest to Bar Pull Ups + 3 Bar Muscle UpsRx:3 Strict Pull Ups + 3 Pull Ups + 3 Chest to Bar Pull UpsFx:1 – 3 Strict Pull Ups + 3 Pull UpsScaled: 5 – 10 Ring Rows + 5 –...Read More

Weekly OverviewEvents/ClassesMondayPower Snatch Free Class 6:30PM REGISTER TuesdayGymnastics Complex Core Blast 6:45PM!!!Wednesday Back Squats Skills Class: 6:40PM – Rope ClimbsThursdayHang Power Cleans FridayPush JerksSaturdayDeadlifts Free Beginner CrossFit Class – 12:00PM REGISTER SundayDumbell Bench Yoga – 10:00AM Strength: E2MOM 161 Power Snatch (ME) Conditioning: 2 RoundsWork 1:00, Rest/Transiton :151: 250/200m Row (Fx: 200/150) (Rx+: 300/250)2: AMRAP...Read More

  Strength: E4MOM 125 Front Squats10 Back Rack LungesBoth Movements @60 – 70% of 1RM Front Squat Conditioning: For Time:100 Double Unders (Fx: 80)8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)75 Double Unders (Fx: 60)8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)50 Double Unders (Fx: 40)8 Each Side Dumbbell...Read More

Conditioning: 4 Rounds200m Run10 Burpee Box Jumps (24/20)20 Toes to Bar (Fx: 10) (Rx+: 25)200m Run10 Burpee Box Jumps (24/20)10 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)Read More

  Strength:  E2MOM 10Push Jerks1 – 4: 5@70 – 75%5: AMRAP @70 – 75% Conditioning: E2MOM 241: 400m Run (Rx+: 500m)2: Rest 3 – 4: AMRAP Calorie Row  Read More

Strength: E2MOM 161 Power Clean (ME) Conditioning: AMRAP 1010 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)10 Kettlebell Swings (32/24) (Fx: 24/16)10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)Read More

SKILLS CLASS TONIGHT at 6:30pm (Double Unders and Toes to Bar)! On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion...Read More