Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF Tuesday, November 1 at 6:30pm – Free Nutrition Seminar with Derrick Deal. Details Here Facebook event Here. ==================================== Kipping Toes 2 Bar Technique: Rx: 3 x ME UB Rest :90 Fx: 3 x 8-12 EMOM 18: Min 1: 5 Deadlifts at 80% Min 2: 12/8...Read More

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF Tuesday, November 1 at 6:30pm – Free Nutrition Seminar with Derrick Deal. Details Here Facebook event Here. ================================== Spilt Jerk 5 x 2 *From the Rack 3 Rounds: 400 m run 10 Push Jerks 155/105, Fx: 115/80 20 Box Jump overs 24/20 (*feet land...Read More

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF ============================= “Barbara” 5 rounds: 20 pull-ups 30 push-ups 40 sit-ups 50 air squats *Rest exactly three minute between rounds (recorded times includes the 12 min or rest during the metcon) **Compare to 1/23/2015″Read More

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF FREE CrossFit Intro Class tonight at 6:30pm. No experience needed. Email: [email protected] to Sign Up ================================ Back Squat Find a Heavy triple in 15:00 then, perform 2 drop sets at 90% 5 Hard Fast Rounds 20/17 Cal Row 50 Double unders...Read More

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF =============================== Strength/Skill Schedule This Week Monday: Turkish Get Ups Tuesday: Back Squat Wednesday: “Barbara” Benchmark Thursday: Split Jerk Friday: Kipping Toes to Bar Technique Saturday: Snatch Sunday: Front Squat =============================== TurKish Get Ups Rx: 3 x 10 (ME) 5 each side Fx: 3 x 10 (A)...Read More

Old Rag Hike THIS MORNING, we are leaving from BCF promptly at 8am! RSVP and get more details Here . So far there’s a great group of people signed up to go, should be a gorgeous day for a hike. Come join in the fun! Yoga at 10am! Free for all CrossFit Members. $10 for any non-members...Read More

Old Rag Hike TOMORROW! RSVP and get more details Here . Meet at BCF at 7:45am, we are leaving from there promptly at 8am! So far there’s a great group of people signed up to go, should be a gorgeous day for a hike. Come join in the fun! FREE CrossFit Intro Class today at Noon. Open...Read More

Old Rag Hike THIS Sunday! RSVP and get more details Here .Meet at BCF at 7:45am, we are leaving from there promptly at 8am! So far there’s a great group of people signed up to go, should be a gorgeous day for a hike. Come join in the fun! ========================== Muscle Up Technique RX: 3 x 4-6...Read More

Old Rag Hike THIS Sunday! RSVP and get more details Here . Meet at BCF at 7:45am, we are leaving from there promptly at 8am! So far there’s a great group of people signed up to go, should be a gorgeous day for a hike. Come join in the fun! ==================================== Clean and Jerk 5 x 2...Read More

Old Rag Hike THIS Sunday! RSVP and get more details Here . Meet at BCF at 7:45am, we are leaving from there promptly at 8am! So far there’s a great group of people signed up to go, should be a gorgeous day for a hike. Come join in the fun! ================================== Partner Wod: AMRAP 30: 1 partner...Read More