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!! Gymnastics Skill/Strength: 30 Ring Muscle Ups for time Fx: Ring Muscle Up technique or 30 Chest to Bar Pull ups + 30 Ring Dips Other Scales *30 Pull ups +...Read More
Strength: Front Squat: 3 x 6 (ME: Working Sets start at 70% of 1RM Front Squat) Conditioning: For time: 800m Run 30 Power Cleans (155/105) (Fx: 115/80) 800m RunRead More
Core Blast with Shauna at 6:45pm!!! Free trial CrossFit class at 6:30pm tonight – invite your friends to join us for free Day 1 of Foundations to experience the difference of a CrossFit workout! Conditioning: AMRAP 4: 5 Power Snatches 135/95, Fx: 95/65 5 Chest 2 Bar Pull Ups, Fx: Pull Ups Rest 4:00 (take...Read More
Overview of Week: Monday: Back Squat Tuesday: Quadruple AMRAP 4 Wednesday: Deadlift Thursday: Shoulder to Overhead Complex Friday: Front Squat Saturday: Ring Muscle Ups Sunday: Power Snatch Strength: Back Squat; 3 x 6 (ME: Working Sets start at 70%) Conditioning: 3 Rounds for time: 400m Run 25 Russian KB swings 32/24, Fx: 24/16 20 Abmat...Read More
Yoga with Liz at 10:00am!! Strength: Bench Press: 3 x ME Bodyweight/ 60% of BW *After each set perform a Max Effort Set of Push ups *3:00 Rest Conditioning: “Back and Forth” 6 Rounds 2:00 on 2:00 off Rounds 1 and 4: 300/250m Row then Max Ring Muscle Ups, Fx: Pull ups Rounds 2 and...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!! In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped...Read More
Strength: Snatch: 8 x 1 Focus on accuracy (start at 80% but do not exceed 88%) Conditioning: 3 Rounds for quality 200 m Farmers Carry (100L/100R) 20 Russian Twists w/KB 18/15 Assault Bike Cals 1:00 High Plank (Not for time)Read More
Strength: Pull Up: 5 Max Effort Sets of: Strict Pull Ups/Chin ups/Ring Rows *Perform a 200m Jog after each set *Rest 1:00 between Sets *Score total reps Conditioning: 21-15-9 Thrusters 115/80 (Fx: 95/65) Toes to Bar Post-WOD Finisher: 100 Hollow RocksRead More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
