Overview of Week: Monday: Deadlift Tuesday: Back Squat and Partner WOD Wednesday: Push Press/ Push Jerk/ Split Jerk Thursday: Hang Clean Friday: Hero WOD “Roy” Saturday: Hang Snatch Sunday: Deadlift Strength: Deadlift 5×5 @65-70% (A) Conditioning: AMRAP 12: 200m Run 21 KBS (32/24) (Fx: 24/16) 15 Toes-to-Bar 9 BurpeesRead More

Yoga with Liz at 10:00am!!! Gymnastics Conditioning: For time: 10 Ring Muscle-ups (Fx: 15 Ring Dips, 15 Pull-ups) 21 HSPU (Rx+: Strict) 8 Muscle-ups (Fx: 12/12) 15 HSPU 6 Muscle-ups (Fx: 9/9) 12 HSPU 4 Muscle-ups (Fx: 6/6) 9 HSPU 2 Muscle-ups (Fx: 3/3) 6 HSPU *20 minute cap Conditioning: Teams of 3 5000m Row...Read More

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength: Tempo Front Squat (33×1) 5×3 (ME) Conditioning: Teams of 2 For time: 800m Run buy-in 50 Alternating Burpee Box Jump (24/20) Straight into… 20 Alternating Rounds: 5 Chest to...Read More

Strength: High Hang Clean 1×3 @65%, 1×3 @70%, 3×3 @75% Conditioning: EMOM 15 Minute 1: 15/12 Cal on Assault Bike (Fx: 12/10) Minute 2: 15 Hollow-Rocks (Fx: 12 Hollow-Rocks) Minute 3: 15/12 Cal Row (Fx: 12/10) Minute 4: 20 Russian KBS (32/24) (Fx: 24/16) Minute 5: RestRead More

Strength: Push Press 5×5@65-70% (A) Conditioning: 5 RFT: 400m Run 30 Wall-Balls (20/14) (Fx: 20 Wall-Balls) (Rx+: 30/20)Read More

Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Strength: Hang Power Snatch 1×3 @65%, 1×3 @70%, 3×3 75% Conditioning: AMRAP 15 60 Double-Unders 30 Alternating Reverse Lunges Front Racked Barbell (95/65) (Fx: 75/55) 30 Alternating Single-Arm Dumbbell Snatches...Read More

Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a...Read More

Weekly Overview: Monday: Back Squat Tuesday: Hero WOD “The Seven” Wednesday: Hang Snatch Thursday: Push Press Friday: Hang Clean Saturday: Front Squat and Team WOD Sunday: Gymnastic Chipper and Team WOD Strength: Back Squat 5×5@65-70% (A) Conditioning: For time : 15 Power Clean 135/95 (Fx: 115/85) (Rx+: 155/105) 15 Burpee Box Jump Over 24/20 12...Read More

Yoga with Liz at 10:00am!!! This WOD is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. “With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy...Read More

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!! Comp WOD will be cancelled this Saturday. Additionally, the morning open gym time will be reduced to 8:00 – 9:00am. Crossfit Total: Back Squat – 1 RM Deadlift – 1...Read More