Strength: Front Squat 8-8-8-8-8 Build to a heavy set of 8 over 5 sets Conditioning: AMRAP 14: 4 Ring Muscle-ups (Fx = 4 Strict Ring Dips) 8 HSPU (Rx+ = Strict) 16 KBS (32/24 kg) (Fx = 24/16 kg)  Read More

Core Blast with Shauna at 6:45pm!! Strength: Every 3 mins. for 18 mins. (6 sets): Touch-and-Go Clean and Jerk x 5 reps Build over the course of 6 sets to a touch-and-go 5 RM Clean and Jerk Conditioning: For time: 1000m Row 15 Power Cleans (185/135#) (Fx = 155/105#) 150 Double-Unders 30 Power Cleans (135/95#)...Read More

Overview of Week: Monday: Murph Tuesday: Power Cleans Wednesday: Front Squat Thursday: Power Snatch Friday: Back Squat Saturday: Deadlift Sunday:WORK Class times for Memorial day are 9:00am, 10:00am, and 5:30pm. In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL...Read More

Yoga with Kristen at 10:00am!!! Conditioning: Every 12 mins. for 36 mins. (3 sets): 2000m Row 100 Double-Unders Post-WOD Recovery: Stretch / foam roll / mobilize as necessary for “Murph”!!!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: 3 Sets: Single Leg KB Deadlift x 10 each leg Select heaviest KB possible and maintain that weight for all 3 sets Conditioning: Teams of two, one partner working...Read More

Strength: Every 2 mins. for 16 mins. (8 sets): Squat Clean and Push-Jerk + Split Jerk Build over the course of 8 sets to a heavy set for the complex Conditioning: “2011 CrossFit Games Event 4” 5-4-3-2-1 Clean and Jerk (145/115, 165/125, 185/135, 205/145, 225/155#) Fx = men subtract 40# and women 30# from each...Read More

Strength: Bench Press (20 minutes) 5-5-5-5-5 + 1 set of max reps at last week’s 20 RM weight or 60% Conditioning: AMRAP 14: (RX+ = weight vest) 800m Run buy-in then… 5 Pull-ups 10 Push-ups 15 Air Squats Post-WOD Finsher: 100 Sit-upsRead More

Strength: Every 2 mins. for 16 mins. (8 sets): Squat Snatch x 3 reps (start at 60% and build over the course of 8 sets to a heavy 3 rep, not touch-and-go) Conditioning: Death by Thrusters (75/55#) *20 minute cap; If you fail a round of thrusters, rest for one minute and then do 10...Read More

Core Blast with Shauna at 6:45pm!!! Strength: 3 Sets: Dumbbell Row x 10 each arm Single-Arm Standing Inverted Kettlebell Press x 10 each arm Conditioning: On a running clock: 7:00 – AMRAP Buy-In: 400m Run 10 Power Cleans (95/65) (Fx= 75/55) (Rx+ = 175/115#) 10 Handstand Push-Ups (Fx = Push-ups) Rest 3:00, until the clock...Read More

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up! Overview of Week: Monday: Back Squat Tuesday: Auxilliary strength with 30 min metcon Wednesday: Snatches Thursday: Bench Press Friday: Clean and Jerk Complex...Read More