HAPPY EASTER!! Abbreviated Schedule today. We have Open Gym at 4:30 and WOD at 5:30. No yoga or morning WODs ====================================== Bench Press 4 x 10 (ME) 2 Rounds of 3-6-9 Push Jerk 155/105, Fx:115/80 Muscle Ups Rest; 2:00 and repeat one more timeRead More

Coach Rob will introduce CrossFit to beginners at noon! ===================================== Hang Power Snatch (can go from low or high hang) 15:00 to Find a Heavy Single Partner WOD: 4 Rounds for time 30 Front Rack Lunges 135/95, Fx: 95/65(in place) 40 Cal Row 50 Wall Ball Shots 20/14Read More

There’s no 6:30PM WOD Tonight Wine and WOD for the ladies of BCF! Bring your own drinks and snacks. Coach Claire and Kathleen will make sure you have a ton of fun! =============================== AMRAP 30 10 Deadlift 225/150 Fx:185/125 15 HSPU Fx: Hand Release Push Ups 20 KB/DB Snatches 50/35, Fx:35/25 400 Meter Run Scale...Read More

Clean & Jerk 20 min to Find a heavy single Finisher Back Squat EMOM 8: 3 reps @85-90% of your 5RMRead More

*Wear tall socks Rope climbing technique Rx+: 8 legless rope climbs for time Rx: 12 rope climbs for time Fx: 8 rope climbs for time 15 Chest to Bar Pull Ups, Fx: 15 Pull Ups 25 Box Jump Overs 24/20 35 Kettlebell swings 32/24, Fx: 24/16 600 M Run 35 Kettlebell swings 32/24, Fx: 24/16...Read More

Trying CrossFit for the first time? At 6:30 Coach Claire leads an intro class! =============================== Front Squat 5 x 4 reps @85-90% of your 5RM Beginners: 5 x 5 (A, add 5-10# from last week) 3 Rounds for time: 18 Thrusters 95/65 Fx: 65/55 66 Double UndersRead More

Full Motion Life and Sport will be here tonight giving free assessments! ================================================== Strength for the week Monday – Push Jerk Tuesday – Front Squat Wednesday – Rope Climb Thursday – Clean and Jerk Friday – Long Metcon Saturday – Hang Power Snatch Sunday – Bench Press =============================================== Push Jerk: 5 x 2 (ME) 5...Read More

Squat Snatch 5 x 3 (ME) *Touch and Go AMRAP 12 10 Deadlifts 225/155, Fx:185/125 200 Meter Run 30 Double undersRead More

Coach Rob coaches the noon free class today! Refer a friend to try their first CrossFit workout   “Barbara” 5 Rounds for Time: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 3:00 EXACTLY between rounds….EXACTLYRead More

Push Press: Establish a 5RM Tabata Row Calories Plate Ground to Overhead 45/25, Fx: 25/15 10 m Shuttle 3 part Renegade Rows 45/30 Fx: 35/20 Not Rotating StationsRead More