Yoga with Liz at 10AM!!! Conditioning: AMRAP 30: 400 Meter Run 10 Deficit Handstand Push Ups 4″/2″, Fx: 10 HSPU games/1 abmat 15 Kettlebell Swings 32/24, Fx: 24/16 20 Overhead KB Walking Lunges 32/24, Fx: 24/16 25 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16  Read More

FREE mobility seminar with Coach Brock at 12:15pm – don’t miss it! Please RESERVE classes on Saturday – we’ll be jamming with the Open WODs and have limited capacity!   CrossFit Open Workout 18.2: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2...Read More

Strength: Strict Pull Ups and development 3 x 10 Rx: Strict Chest to Bar Rx+ Weighted Pull Fx: Modified (1 leg on box with negative)   Conditioning: 4 Rounds: 5/4 Bar Muscle Ups, Fx: Chest to Bar Pull-ups 10 Box Jump 24/20 30 Sit-ups  Read More

Strength: Push Press: 10-8-6-4-2 (ascending, Heavier from Last week) *Rest as needed “Beginner” 5 x 5 (Across, 5-10# heavier from last week) Conditioning: 3 Rounds of Rotating Stations 1:00 Assault Bike Cals Rest :30 1:00 Atomic Situps 45/25 ,Fx: Abmat Sit Up with Plate Rest :30 1:00 Russian Kettlebell Swings 32/24, Fx:24/20 Rest :30 1:00...Read More

Strength: 5 Sets building to max effort: 2 Hang Squat Snatches + 1 Overhead Squat “Beginner” 6 Sets 2 Hang Power Snatches + 3 Overhead Squats Conditioning: Parter WOD (one partner working at a time) For Time: 27-21-15-9 Row Calories Burpees over Box 24/20 Chest to Bar Pull ups, Fx: Pull ups  Read More

Strength: Deadlift 5 x 5 @75-80% Across Conditioning: AMRAP 9 10 Hang Power Cleans 115/80, Fx: 95/65 30 Double UndersRead More

Open Competitors!!! Your scores need to be submitted before 8PM.  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: Benchmark “Kelly” Tuesday: Deadlift Wednesday: Snatch Complex and Partner...Read More

Yoga with Liz at 10:00AM!!!! Strength: Push Press: 10-8-6-4-2 (ascending) *Rest as needed “Beginner” 5 x 5 (Across) Conditioning: 12 min AMRAP, as many rounds as possible: 12 HSPU 10 Alternating Pistols 8 Power Snatches 115/80, Fx: 95/55Read More

CrossFit Open Workout 18.1 AMRAP 20 Minutes 8 Toes to Bar 10 Dumbbell Clean and Jerks (50/35) (35/20) 5 Each Arm Calorie Row (14/12)   *Athletes should avoid wearing tank tops as the dumbbell Clean and Jerks will likely cause abrasions on the shoulders.Read More

CrossFit Open 18.1 has been announced! We would love to see more BCF athletes sign up for the Open this year! It’s a great opportunity to challenge yourself and build community. Sign up here: https://games.crossfit.com We will be completing the Open WODs Saturday at 8am, 9am, 10am and 11am. In addition, all BCF athletes are welcome...Read More