Friday, Nov. 11: WOD for Warrors in honor of Veterans Day! Details Here Saturday, Nov 12th: Rock Climbing at Earth Treks! 4 – 7pm. More details Here ================================ Strength/Skill Schedule This Week Monday: Back Squat Tuesday: Bar Muscle Up Wednesday: Deadlift Thursday: Snatch Friday: Veterans Day WOD for Warriors Saturday: Push Jerk Sunday: Front Squat =============================== Back...Read More

Overhead Complex: Find Heaviest Complex of 3 Push Presses + 4 Push Jerks AMRAP 3 x 2 10 Thrusters 135/95, Fx:95/65 10 m Handstand Walk, Fx: 4 Wall Walks Rest 2:00Read More

5 sets of: 2 Clean Pulls + 1 Clean (A: ~ 75-88%) Partner WOD: 50 Wall Ball Shots 20/14 (*Partner Holds Deadlift at the top) 50 Deadlifts 155/105 (*Partner Holds MB Goblet Squat) 50 Cal Row (*Partner Holds Plank or Squat) 50 C2B, Fx:Pull Ups (*partner Hangs from bar) Reps only count while static hold...Read More

Weighted Pull ups Find Heavy triple Then, perfrom 2 ME Bodyweight Sets Fx: 5 x 5 with most difficult band For Time: 100 Double Unders 75 Push Press 95/65 50 Box Jumps 24/20 *5 burpee penalty every time the bar come out of your shoulder rack position (can’t put the bar down or go to...Read More

EMOM 10: 1 High Hang Snatch (Hip.pocket) + Low Hang Snacth (knees) (A) *Squat it! UB 10-9-8-7-6-5-4-3-2-1 Front Squat 165/110 Toes 2 BarRead More

3 Rounds: :45 on, :15 Station 1: Row Cals Station 2: Russian Med Ball Twists 14/10 Station 3: Double Unders Station 4: Ball slams *Rotating Stations Rx: AMRAP 15: 5 Muscle ups 10 Burpees to Plate 20 steps OH Walking Lunges 45/25 FX: AMRAP 15: 10 Burpees to Plate 15 Pull ups 20 steps OH...Read More

*WOD CANCEL REMINDER* TONIGHT, 6:30pm WOD is CANCELLED. We are offering a free Nutrition Seminar with Nutritionist Derrick Deal. Details Here Facebook event Here. Referral Raffle TONIGHT! At 6:30pm. Need to be present to claim prize, this is for anyone who referred someone to BCF in October as an appreciation for spreading the word about us. 🙂 FREE...Read More

*WOD CANCEL REMINDER* Tuesday, Nov 1, 6:30pm WOD is CANCELLED. We are offering a free Nutrition Seminar with Nutritionist Derrick Deal. Details Here Facebook event Here. =============================== Strength/Skill Schedule This Week Monday: “Elizabeth” Tuesday: Deadlift Wednesday: Double conditioning Thursday: Snatch Friday: Weighted pull-ups Saturday: Cleans Sunday: Press/Push jerk barbell complex ===============================     “Elizabeth” 21-15-9 reps of: Power Clean 135/95 Ring dips 10:00 Cap...Read More

TODAY Yoga at 10am. Free for Members, $10 to Drop In Skills Class at 12:30pm to work on CF skills Tuesday, November 1 at 6:30pm – Free Nutrition Seminar with Derrick Deal. Details Here Facebook event Here. =============================== 2 Front Squat: EMOM 10 *Heavier than 10/11 AMRAP 12: 10 KB hang Power Cleans 24/16, Fx: 16/24 10 KB Push...Read More

TODAY FREE Mobility Seminar at 1pm by Coach Marcus FREE CLASS today at Noon. Crossfit Intro for beginners. No experience needed, email: [email protected] to Sign Up ============================== Power Snatch 6 x 1 (ME) BCF/CFR7 vs. CFSA Team WOD #2: 20 min AMRAP with team of 4 (only 1 guy and 1 girl working at a...Read More