Strength:  Every 1:30 for 8 Sets2 Hang Squat Cleans @75 – 80% Conditioning: AMRAP 147 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)14 Overhead Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)21 Box Jumps (24/20)Read More

  Conditioning: AMRAP 30400m Run20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Strict Handstand Push Ups (Fx: Kipping)5 Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)  Read More

Strength: E3MOM 156 Deadlifts1: 70 – 75%2: 70 – 75%3: 70 – 75%4: 75 – 80%5: 75 – 80% Conditioning: 50 – 40 – 30 – 20 – 10Air SquatsRussian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Double UndersRead More

SKILLS CLASS TONIGHT AT 6:40PM (Kipping Pull-ups)! Conditioning: “Grace”30 Clean and Jerks (135/95)Compare to 2/18/2019 Strength: 3 – 5 Rounds5 Each Arm (Kettlebell Sit Up + 5 Straddle Presses):30 Handstand Hold100m JogRead More

Core Blast 6:45pm! New Programming Block!!! Monday, August 23rd we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending at beginning of November The goal for this block of programming will be to increase our general strength. The conditioning portion of our...Read More

Weekly OverviewEvents/ClassesMondayHang Power Snatch Free Class 6:30PM REGISTER TuesdayBack SquatsCore Blast 6:45PM!!!Wednesday “Grace”Skills Class: 6:40PM – Kipping Pull-upsThursdayDeadliftsFridayLong Metcon SaturdayHang Squat Cleans Free Beginner CrossFit Class – 12:00PM REGISTER SundayBench Press Yoga – 10:00AM Strength: E2MOM 16Every 1:30 for 8 Sets2 Hang Power Snatches @75 – 80% Conditioning: 2 RoundsWork 1:00/Transition :151: 20/15 Calorie Ski...Read More

Conditioning: AMRAP 1010 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)20 Air Squats30ft Handstand Walk (Fx: 60ft Bear Crawl) Strength: E4MOM 1610 Each Arm Dumbbell Bench Press10 Each Arm Single Arm Ring RowsRead More

Strength:  E3MOM 156 Deadlifts1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning: AMRAP 93 – 6 – 9 – 12 – 15 – 18…Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)100m Run After Each RoundRead More

  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