Strength:  Every :30 for 10 Rounds2 Strict Press @ 65 – 70% Conditioning: E3MOM 241: AMRAP250/200m Row (200m Run if weather permits)200/150m Ski Erg2:Rest3: AMRAP10/7 Calorie Assault Bike10 Hang Power Snatches (95/65) (Fx: 75/55)4: RestRead More

Strength:  EMOM 121 Power Clean (ME) Conditioning: 5 Rounds50 Double Unders (Rx+: 75 Double Unders)10 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)10 Alternating Dumbbell Hang Clean (50/35) (Fx: 35/20) (Rx+: 70/50)  Read More

Arctic Core Blast – 6:45pm!!!!  5 Year Member Spotlight!Kassie Reilly (February 2015)– How many days a week do you workout (and typically what time slot)?Typically 4 times a week but lately it’s been 1-2 times a week with my new job and schedule (motherhood :)). I usually do open gym and 8am on Saturdays.– What...Read More

I’ve always considered myself a fit person, but that definition has changed significantly over time. I’ve played competitive sports my whole life. High school introduced me to weightlifting, which continued in college. After graduation, the price of gyms in the area dissuaded me from memberships. My workout routine became a mix of Insanity, track workouts,...Read More

Weekly OverviewEvents/ClassesMondayGymnastics StrengthFree Beginner CrossFit – 6:45pm REGISTERTuesdayFront SquatCore Blast – 6:45pm! WednesdayPower CleanThursdayStrict PressFridayRomanian DeadliftsSaturdaySquat SnatchSkills & Mobility Class at 1:15pm: Bar Muscle UpsWeightlifting Seminar (Week 4: Jerk) at 1:15pmSundayValentines Day WorkoutYoga – 10:00am Strength: EMOM 10Rx+: 4 – 6 Strict Ring Dips On High RingsRx: 4 – 6 Strict Ring DipsFx: 4 – 6...Read More

8:45am Open Gym Cancelled due to the weather! 5:30pm class moved up 1 hour to 4:30pm due to the Super Bowl Sunday night! Yoga with Kristen!!! – 10:00AM Conditioning: 2:00 to Complete:40/32 Calorie Assault Bike (Fx: 30/22) At 2:00 begin: 9 Rounds7 Burpees over the Bar7 Deadlifts (225/155)250/200m Row Time Cap 35:00Read More

Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar Skills Class 1:15pm:  Rope Climbs / Handstand Walk Strength: E2MOM 101 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (↑) Conditioning: E2MOM 161: 35/27 Calorie Ski Erg (Fx: 27/21)2: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)3: Rest4: RestRead More

5 Year Member Spotlight!Alex Solomon (May 2015)– How many days a week do you workout (and typically what time slot)?4-5 days/week. Usually 4:30 pm or 5:30 pm during the week and 9:00 am or 10:00 am on the weekends – What is your favorite thing about BCF?The camaraderie with fellow athletes throughout class. Having a great...Read More

Strength:  E3MOM 15Romanian Deadlifts1: 8@40 – 45%2: 8@45 – 50%3: 8@45 – 50%4: 8@45 – 50%5: 8@50 – 55%% Based on 1RM Deadlift Conditioning: 7 Rounds10 Russian Kettlebell Swings (32/24) (Fx: 24/16) (Rx+: 15 Reps)20 Double Unders (Rx+: 40 Double Unders)Read More

Conditioning: “Jackie”1000m Row50 Thrusters (45/35)30 Pull Ups Finisher:  5 Each Side Segmented Turkish Get UpsMove to a position of support and then back down to start, moving up the list by one position each time.ElbowStraight ArmBridgeBoxLungeFull StandRead More